Sunday WOD

25
Jan

Sunday WOD

Skill – KB/DB Snatch

4 rounds
10 Burpees
10 C2B Pullups
20 Double Unders

IMG_4436

29 Responses

    1. Amanda

      Your jerks looked great! Much faster getting under it! Glad you got in this morning. Maybe I’ll be able to convince you to stay for the wod next time 🙂

  1. Lab
    Scap asymmetry
    Lacross ball mobility
    4x20m farmers carry @70# with 5 burpees 10 dips 10 sit-ups
    Shoulder pressX5
    35-45-55-60#x2
    Hang clean
    3×60-75-90# then Amanda stepped in
    1×105-110-110f-110-110-115PR!!
    5#PR
    Thanks for motivating me and pushing me to have a goal today Amanada!

    KB snatchX5 15-20-25-30(left only did 2)
    WOD: 4 rounds
    10 Burpees
    10 C2B Pullups. Ring rows
    20 Double Unders
    11:02.
    Lots of swearing on DU’s. I was tired.
    Great class this morning!!

  2. Tina W

    skill kb/db snatchx5

    10-15-20…then went back to 15 …nicer form…all kb

    wod
    4 rounds (i did 3)

    10 burpees
    10 c2b ( i did ring rows)
    20 DU or 60 singles ( i did 60 singles )

    did not look at time …i just hope to look back on this 1 day and say wow is that all i did ???:):) and then conquer burpees

    1. Amanda

      Oh darn, your time was on the board! This detail is important, always try to get it. 🙂
      You did great today, you’re a good skipper – very efficient! And your technique on the kb snatches was great too!

  3. Amy Hayes

    Mobility
    WU x 2
    Extra hip mobility
    Worked on ring rows, T2R(got 10 in a row yay!) & dips with feet behind me on a box

    OHS ×5
    35-45-55-65 (×1) I was too excited to keep going I have been stuck at 55×2 since last year.

    KB/DB snatch ×5
    15-20-25(×3)-25(×3)
    WOD with ring rows & DU
    Time 11:53

    Great Sunday at CFM!

  4. Melanie

    Mobility + WU

    Skill: DB snatch x5 (each arm) x 5
    15-20-25-30-35

    WOD: 4 Rounds
    10 burpees
    10 ring rows (started off on the box…that didn’t last long! Boo!)
    20 DU

    7:32

    Thanks Amanda!

    1. Amanda

      I think you could have done them all from the box, just needed to break them up better.
      I was really impressed with how hard you made them for the wod even without the box – you’ll have your pullups soon!!

  5. Mob, WU
    Did a bit of DU practice, working on single – single – double pattern, strung together 5 (aaaaalmost 6) which is a PR!

    DB/KB snatch (5 sets of 5 per side)
    DB @ 15 – 20
    KB @ 25 – 25 – 30 (first time doing KB snatch)

    WOD – 4 rounds
    10 burpees
    10 ring rows
    60 singles

    Time: 10:30

  6. Shane Hayes

    Lab work for mobility and tested shoulder.
    Shoulder is coming along, thanks a bunch to the awesome Vanessa Champion!!
    Tried some kb snatches
    Used lighter weights on the right side
    35/50 40/60 45/70 50/70
    Wod 4 rounds
    10 burpees
    10 c2b pullups
    20 du’s
    I did strict single c2b pullups to take it easy on the shoulder.
    6:24 rx!

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