1.) 5 x 3- 3 Position Pause 1 Snatch. Pull bar from floor to low hang(below knee) and hold for 3 seconds then pull into hang(directly above knee) and hold for 3 seconds then to high hang(shoulders slightly in front of bar) and finally back to floor into a touch and go Snatch
2.) WOD
20 min AMRAP
5 Deadlift 165/115l
100m Ro
5 Cleans 165/115l
100m Ro
5 Jerks 165/115l
100m Ro
5 Burpee penalty if reps are broken. To be taken immediately.
Extra credit
1.) Push Press 5 x 5, heavier than last wee
2.) 8×10 sec planche tuck holds, 20 sec rest between set
3.) 3 x 800m , rest 2 min
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Alex Peterson
39:6 rds 4 cleans Rx'd snatches up to 145#
Happy birthday Buntin!
19
4
TY!!
You probably just miscounted by a round ;]
Haha luckily this was an amrap so there's no way you could conveniently beat me by a minute again!
You should've just added 5 lbs to your bar. Rx'd+ voids the victory
Anna Schumacher
18:4+5 cleans & 100 m
95# snatch and I left my wod book at the gym
12
3
It's ok I did as well. It's what the cool kids do.
Yes! I'm finally one of the cool kids!
Anna, I drew you a picture on your WOD book for leaving it here! :]
Che Ater
31:4rds-60m, 95# 1rd, 85# 3rds, UB
55# snatch and damned burpee penalty for saying can't. Also, I don't think I will ever become a hand model... nope.
17
0
Christian Stueber
36:4rds + 5DL/100m (non-RX), 45# Snatch
14
1
Don't write 'non-RX'! Write the weight you used so you can keep track of your awesome progress!
Erin Buntin
15:3rds+DL+100m RX
Burpee penalty 6x.
20
9
Happy birthday :) Travel safe!
Happy Birthday Erin!!!
Happy bday!!!
Happy birthday!
HBD!
Happy Birthday Erin!
Happy BD to my FRee WOD partner! Hope your day was great!
Happy Birthday Erin! Hope you had a great day.
Very happy birthday to you!
Inshirah Robinson
17:4 rd+ 5 DL+ 3m Rx
+ 5 burpees (first clean felt so heavy, caught me off guard and I dropped the weight on the 2nd clean). 65# snatch work
12
1
Nice score!
Natasha Shanle
18:4 rds + 1 clean Rx
1 burpee penalty cause I fell on my ass the very first clean and the bar rolled over my face. I lived Tom's worst fear. 85# snatches
16
1
I thought his worst fear was an angry wife. Hmm.
Steve Broekman
16:11 rds handi wod
225 DL - 100m row / 5-30 box - 100m row
10
2
Theresa Rosenquist
25:4 rnds + 5 cl+100 m (#95)
2 burpee penaltie3 pos/pause Sn:#5Gymnastics WOD
0
0
Tony Aitkin
13:4 + 3SJ 135lb
No headache - today - whoo hoo
23
1
I think I got your headache, ugh.