Friday’s QOD

6
Dec

Friday’s QOD

Who is the most important person in your life?

20 min to find Max Hang Power Snatch + OHS (3+2)

EMOTM for 10 min
2 Burpees
3 Hang Power Snatch
2 OHS

*Choose a weight that is challenging for you

Prancercising?

Prancercising?

50 Responses

  1. Valerie Arseneau

    Mob + WUx1

    Max Hang Power Snatch + OHS (3+2)
    15-35-40-45-50-55-60(F)

    EMOTM for 10 min
    2 Burpees
    3 Hang Power Snatch @40
    2 OHS @40

    All rounds were less than 30 secs. I should of went with 45 or 50. Last EMOTM WOD I bit more than I could chew and this time I undershot it. Next time I will know.

    1. Laura K

      I would sign up for one of your prancercise classes any time any where. Your awesome! I am going to start looking for my pearls.

    2. Kimmy

      As punishment for this picture, I just might show up in the white tights and ankle weights and force you all to watch me work out in them.

  2. Trent

    Mob + WUx1

    Max Hang Power Snatch + OHS (3+2)
    45-75-85-95-105-115

    EMOTM for 10 min @ 95# for 5 rounds and 105# last 5 rounds
    2 Burpees
    3 Hang Power Snatch
    2 OHS

    QOD: The most important person in my life is the moon, I mean Luna….oh I hope she doesn’t read this years down the road…lol.

  3. Chantal L.

    Mob + WU x 1 + burgener x 2

    3 Hang power snatch + 2 OHS
    35-55-65-75-85

    WOD: EMOTM for 10 @ 65#
    2 burpee
    3 HPS
    2 OHS

    QOD: Kevin, why so sappy? Must be the new dad thing 😉 I am not able to answer your QOD … I don’t think I can pick just one.

  4. Lora

    A special shout out to all my 7 am ladies for your awesome work this morning!

    I love how every one of you paid such close attention to your snatch and OHS technique, AND fought to maintain that good form on every rep! Thank you for making my job as a coach very rewarding 🙂

    Oh, and extra thanks to Pam for the treats! You rock!

    PS…remember when 7am used to be the “boys club”?

  5. Jeremy L

    Group Mobility and Group Warm Up
    was a little late to class so have a chance to do a Warm up

    3 Hang power snatch + 2 OHS
    45-95-105-115-125 ( these felt good shoulders felt more stable)

    WOD : @ 115#
    EMOTM
    2 burpees
    3 hang power snatch
    2 Over head squats.

    Thanks Kevin for showing me what i need to work on.
    * keep feet straight when jumping into the landing. Kept doing a donkey kick and need to make sure I’m getting low enough on the squat.
    still need to work on opening up my hips at the bottom.

    Fun class Really enjoyed this one

    Cash out accumulate 90 secs in a plank ( unbroken)

  6. Mobility + Warm Up x 1

    Showed up early to work on my squat program (side project):
    10 set of 3 reps @ 85% (205#)

    Foam rolling and hip stretching

    Burgener warm up

    3 Hang power snatch + 2 OHS
    45-75-95-115-125(failed second HPS)-125

    WOD: @ 105#

    That was much harder than I expected.

    1. Lora

      Thanks for showing me that squat program you are following. I may have to give that a try.
      Great job on the WOD tonight too. I agree: much harder than anticipated.

  7. mob wux1
    group wu
    burgerner wu

    strength
    hang power snatch x 3
    +
    over head squat x 2
    55-65-75-85-90

    wod EMOTM in 10 min
    2 burpees
    3hang power snatch
    2 over head squat
    5 round 80#
    last 5 round 70#

    90 sec plank

  8. Andrea

    Mobility
    WUX1
    PR 2 strict pull ups
    Group stretching
    Bergener WU

    Strength= Hang Power Snatch x 3
    Overhead Squats x 2
    35-45-50-55-60

    WOD: EMOTM 10 min
    2 Burpees
    3 Hang Power Cleans #45
    2 OHS #45

    Great Workout!

  9. Frank

    WUX1
    Group stretching
    Bergener WU

    Strength= Hang Power Snatch x 3
    Overhead Squats x 2
    45-95-105-115-125

    WOD: EMOTM 10 min
    2 Burpees
    3 Hang Power Cleans #105
    2 OHS #105

    QOD: The most important person in my life is my wife, Nadine.

  10. Lora

    Mobility
    WU (Strict pullups 6×3)
    Group mobility – lat rolling and awesome hip mobility work
    Group Burgener x 2 (thanks Chantal!)
    Hang Power snatch and OHS with dowel

    Strength: Hang Power Snatch + OHS (3 + 2) – find max
    45-65-85-95-105(2HPS)-dropped back to 95# to work on form

    My snatches were uh-uh-gly tonight. I really have to go back to basics and work on these. Haven’t done them in a while and it shows. Must remember to get under the damn bar!! On the bright side, OHS felt easy. 🙂

    WOD @ 85#
    EMOTM x 10 min
    2 burpees
    3 Hang Power Snatch
    2 OHS
    Completed all sets

    HPS’s were brutal in the WOD, just like they were in strength. Thanks for all your help Amanda. I’m not sure that my technique improved at all, but I will keep working on it. You have the patience of a saint…

    1. Amanda

      It DID improve, a lot!! Although, I don’t think it’s so much technique as it is you getting out of your own head. 🙂 You did great, you got under the bar for the whole wod – great attention to your technique.

  11. jeff

    Mob + WUx1

    Max Hang Power Snatch + OHS (3+2)
    45-65-95-115-125-130

    EMOTM for 10 min
    2 Burpees
    3 Hang Power Snatch @ 115 for 4 rounds 125 for 6
    2 OHS @ 115 for 4 rounds 125 for 6

    these felt great tonight. great class Amanda and Chantal and great job everyone in 545

  12. CAM

    Mob + WU X 1

    Strength: Snatch + OHS (3 + 2)
    45-95-115-125

    EMOTM for 10min
    2 Burpees
    3 Hang Power Snatch at 100
    2 OHS

    90Sec plank, Had to break these up big time.
    Fun class, Thanks coach Mario

  13. Marcel

    Mob + WUx1

    Max Hang Power Snatch + OHS (3+2)

    35-65-85-95-115

    EMOTM for 10 min @ 95#
    Mob + WUx1

    Max Hang Power Snatch + OHS (3+2)
    45-75-85-95-105-115

    EMOTM for 10 min @ 85#

    2 Burpees
    3 Hang Power Snatch
    2 OHS

    Cash Out 90 sec plank

    Great class Amanda & Chantal. Honestly Brian 5:45 is never this quiet we leave that to the 6 am freaks.

  14. Steph L

    Mobility
    WUx1

    Group Stretch/ Burgener WU

    Strength:
    3 Snatch + 2 OHS = 1 Set
    35-40-45-50-55-60

    WOD: EMOTM for 10Min @ 55#

    2 Burpees
    3 Hang Power Snatch
    2 OHS

    Cashout: 90 Sec Plank Unbroken

    QOD: Mario 🙂

  15. Tania

    3 snatch + 2 OHS = 1 set
    40,45,50,55,60,65 (PR)

    WOD: EMOTM for 10 min @ 55#

    2 burpees
    3 Hang Power Snatch
    2 OHS

    Cashout: 90 sec plank unbroken

    FUn WOD, great coaching today Kevin. Thanks for all the tips hopefully I will get these OHS one day

  16. Heidi

    wu x 1 + Burgener WU

    Max Hang Power Snatch + HST (3 + 2)
    35-45-55-65-65-65

    Snatches felt really heavy. Muscled a few of them up….gotta get lower!

    WOD with 55#

    Rounds 1, 2 & 3, I felt like I should have gone with more weight, but by round 4, I was happy with the weight I had. Note for next time, try it at 60#

  17. Shane Hayes

    Mobility
    Wu x 1
    Group Burgener
    Strength hang power snatch + ohs
    95/ 115/ 135/ 155/ 165/ 175 fail
    Wod: EMOTM 10 minutes
    2 burpees
    3 hang power snatches
    2 ohs
    Wod @ 135
    Tougher than it looked
    Great class Mario, great work 6:45 crew.
    Cash out 90 sec plank unbroken
    Did 3 strict hspu’s with no shoulder issues… Yay

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