WU WOD

22
Sep

WU WOD

Strength – Snatch 1RM

AMRAP in 10 min of:
10 Overhead Squat (dowel)
10 Good Mornings (dowel)
10 Pullups
10 Pushups
10 Knees to Elbows

Backstory to this workout – Years ago on Rideout St, the warm-up was always three times. And we gave 15 minutes to warm up. People would post or complain that they didn’t have enough time to finish the warm up. So we made it into a WOD. Now, you can see how many times you CAN do the warm up in only 10 minutes. Over 5 rounds is possible. Will anyone break 6?

Compare to Sept.8/11

Our boy Brad at the Suffering

Our boy Brad at the Suffering

49 Responses

  1. Great picture of Brad!

    Strength โ€“ Snatch 1RM
    35×5-40×3-45×2
    Then switched to one arm KB snatch
    15×3-20×3-25×1
    Elbow is aggravated from the weekend

    AMRAP in 10 min of:
    10 Overhead Squat (dowel)
    10 Good Mornings (dowel)
    10 Pullups (one arm ring row)
    10 Pushups
    10 Knees to Elbows(toes to post)

    5 rounds + 7 good mornings

    Really liked this WOD!

      1. Kimmy

        So what you are saying is you should have done 10 burpees for saying you “can’t” do something….. (does that still exist?)
        ๐Ÿ˜‰

  2. Kelly B

    Mobility
    WU x 2
    Group WU

    Strength โ€“ Snatch 1RM
    35×5, 40, 50, 55, 60, 65

    AMRAP in 10 min of:
    10 Overhead Squat (dowel)
    10 Good Mornings (dowel)
    10 Pullups (ring rows)
    10 Pushups
    10 Knees to Elbows (toes to post)

    5 rounds + 5 pullups

    Great class Mario! Good job everyone ๐Ÿ™‚

  3. Blake

    WU x 2 / Group WU

    Snatch 1RM
    45(5) – 65(3) – 85(3) – 105 – 125 – 140 – 150 (5# PR)

    Warmup WOD as Rx’d:
    5 rounds + 5 K2E

    So close to 6 … K2E devolved into singles by the end. Next time.

    Excellent class Coach Mario!

  4. Chantal L.

    Snatch 1 rm… they didn’t feel good today so I was kinda just playing around
    5×35
    2×55
    1×55
    1×65
    1×75
    1×85

    WOD: Amrap 10 mins of warmup
    – 10 OHS (stick)
    – 10 Good AM (stick)
    – 10 ring rows
    – 10 pushups
    – 10 sit ups

    5 rounds + 7 OHS , 2 reps shy of a 1 round PR – I will take it!

  5. Amanda

    Also don’t forget we have Yoga tonight! I’m already noticing a difference in my mobility from doing it for a couple months.
    It’s only $10/class

  6. Alison

    Strength โ€“ Snatch 1RM

    35ร—5
    40 x 3
    45 x 1

    AMRAP in 10 min of:
    10 Overhead Squat (dowel)
    10 Good Mornings (dowel)
    10 Pullups (ring rows)
    10 Pushups
    10 Sit ups

    4 Rounds 10 OHS
    Fun class!

  7. Amy Hogan

    Mobility
    WU x 2
    Group WU

    Strength โ€“ Snatch 1RM
    40-50-60-70-75

    WOD:
    AMRAP in 10 min of:
    10 Overhead Squat (dowel)
    10 Good Mornings (dowel)
    10 Pullups
    10 Pushups
    10 Knees to Elbows

    3 rounds + 4 good morning

  8. Snatch
    65 75 85 95 100 105 110 115Fx2
    No PR 115 would have matched

    WU Wod Rx
    3 + 6 OHS

    Why are K2E SO much harder than T2B? Snatches were decent and I sweat a little so I guess we’ll call it a good day.

  9. Mobility
    WU x 1
    Burgener WU

    Snatch 1RM
    35-45-50-55
    Played around at 55#, trying to land under the bar and feel solid.

    WOD: Warm Up WOD
    10 min AMRAP
    10 OHS (stick)
    10 good mornings (stick)
    10 pullups (ring rows)
    10 push-ups
    10 K2E (sit-ups)

    4 rounds + 8 pushups

  10. Melanie

    Mobility
    WU x2

    Snatch 1RM

    35×3 – 55×2- 65×1, 70×1, 75 x1, 80F – Had a 2 F at 75# – Not a good snatch day…Boo!

    WOD: AMRAP 10min

    10 OHS with stick
    10 Good morning with stick
    10 ring rows
    10 push ups
    10 toes to post

    4 rounds + 10 pushups

    Fun nooner!

  11. Snatches

    95-105-115-125-135-145

    WOD

    AMRAP 10 mins

    10 OHS – dowel
    10 Good Mornings – dowel
    10 Ring Rows
    10 push-ups
    10 sit-ups with abmat

    5 rounds and 8 good mornings

  12. Steph H

    Mob/54 bday burpees….thx Heather!

    Snatch 1Rm
    ***practised technique with 40lbs

    WOD: Warm up WOD
    10 ohs(stick)
    10 good morn(stick)
    10 pull up (rings)
    10 pushups
    10 K2E (toes2post)

    Total: 4 rounds & 5 t2p

  13. Mob + WU + Burgener WU

    Snatch Drills

    Snatch
    65×3
    95×3
    115×1
    135×1
    155×0,x1
    165×1
    135×3 (dropped down to work on speed)
    155×1
    175×1 (match PR, felt great)
    185×0,x0 (good attempts, almost had ’em, next time)

    WOD Rx = 5 rounds + 1 pullups (PR from 3 + 4 pullups)

  14. – Mob
    – 54 bday burpees
    – Group WU (burgener + snatch practice)

    Snatch:
    45×5-65×8-85x15ish (85 felt good towards the end but I’m still not as comfortable with the landing as I am with the power snatch, need more time practicing ๐Ÿ™‚ )

    WOD Rx: 3rds + 3 pull ups

  15. Elba

    Mob
    54 birthday Burpees, happy bday Heather ๐Ÿ™‚

    Group WU (snatch practice)

    Snatch 3’s
    35-45-55-65-75-85(PR)-90(2) but they were not full squat at the end, happy anyways!

    WOD
    10 OHS (stick)
    10 good AM (stick)
    10 ring rows
    10 push-ups knee
    10 sit ups
    Total: 5 rds + 7 ring rows

  16. Mobility
    WU x 2
    Group WU

    Strength โ€“ Snatch 1RM
    40, 45, 50, 55, 60, 65 (f) 15# pr

    AMRAP in 10 min of:
    10 Overhead Squat (dowel)
    10 Good Mornings (dowel)
    10 Pullups (ring rows)
    10 Pushups
    10 Knees to Elbows (situps)

    4 rounds + 7 ring rows

  17. Ron

    Strength – Snatch (worked on new mechanics from the seminar last week. felt great)
    worked between 65 and 85

    WOD (Rx) – 4rds + 3 good mornings

  18. WU x 2

    Burgener WU x 2

    AMRAP 10 min

    10 OHS (stick)
    10 Good Mornings
    10 One Arm Ring Rows
    5 One Arm Push Ups from knees
    10 Toes to Post

    4 rounds + 5 ring rows

    Cash out Yoga

  19. Krystal

    Mob + Birthday burpees for Heather! ๐Ÿ™‚

    Strength โ€“ Snatch 1RM
    15-20-25

    AMRAP in 10 min of:
    10 Overhead Squat (dowel)
    10 Good Mornings (dowel)
    10 Pullups (ring rows)
    10 Pushups
    10 Knees to Elbows (V situps)

    4 Rounds 10 Ring Rows

  20. Ginette

    Mobility plus birthday burpees for Heather ๐Ÿ™‚
    Strength: snatch: 15, 20, 25

    WOD: AMRAP IN 10 minutes of:
    – 10 OHS (dowel)
    -10 good mornings (dowel)
    -10 pullups (ring rows)
    -10 pushups (knee)
    -10 toes to post

    4 rounds even!
    Great class Kevin!

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