Friday’s QOD

11
Sep

Friday’s QOD

If you could go back to school to learn something new, what would it be?

Power Snatch – Build up to a heavy triple

20 Double Unders
10 Power Snatch (95/65#/50-60%)
20 Double Unders
15 Snatch-Grip Deadlift
20 Double Unders
20 Power Snatch
20 Double Unders
15 Snatch-Grip Deadlift
20 Double Unders
10 Power Snatch

*15 min cap

Watch this video and try to NOT be inspired. Bet ya can’t!

[youtube=https://www.youtube.com/watch?v=q9RtihpHMcA]

48 Responses

  1. Power snatch heavy triple
    65-85-95-105#

    WOD Rx:
    6:55

    I really liked this one! Love the big Friday 6am class too, great work everyone! Thanks Shane

    QOD: I think I would just want to be a better student if I went back to school…queen of procrastination over here!

  2. Breanna

    Power Snatch – Build up to a heavy triple
    [email protected]#
    [email protected]#
    [email protected]#
    [email protected]#

    6 am my muscles were not ready to lift yet 🙁

    20 Double Unders
    10 Power Snatch (65#)
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    20 Power Snatch
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    10 Power Snatch
    7:45 RX
    *15 min cap

    QOD … A sports nutritionist ! Were i would could healthy meals for athletes !

  3. Greg

    Power Snatch – Build up to a heavy triple
    #55/65/75/85/95/105

    40 Singles
    10 Power Snatch (65#)
    40 Singles
    15 Snatch-Grip Deadlift (65#)
    40 Singles
    20 Power Snatch (65#)
    40 Singles
    15 Snatch-Grip Deadlift (65#)
    40 Singles
    10 Power Snatch (65#)

    Time 10:12

  4. Mark D

    MOB + WU + Skip 2 min
    Group MOB

    Power Snatch – Build up to a heavy triple
    65# x 2, 85# x 3, 105# x 2

    20 DUs (40 Singles)
    10 Power Snatch (65#)
    20 DUs (40 Singles)
    15 Snatch-Grip Deadlift (65#)
    20 DUs (40 Singles)
    20 Power Snatch (65#)
    20 DUs (40 Singles)
    15 Snatch-Grip Deadlift (65#)
    20 DUs (40 Singles)
    10 Power Snatch (65#)

    Time 10:33

  5. Mobility
    WU x 1 + 2 min skipping
    Group Mobility

    Strength: Power Snatch – Build up to a heavy triple
    40-50-55-60-65-70-75-85#

    WOD @55#:
    20 Double Unders
    10 Power Snatch
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    20 Power Snatch
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    10 Power Snatch
    Time: 9:49
    So not happy with my DU’s this morning – they were 1 by 1…guess it’s not like riding a bike…I have to practice 🙂

    Great job everyone. Thanks Shane!

  6. Amy Hogan

    Mobility
    WU x 1 + 2 min skipping
    Group Mobility

    Strength: Power Snatch – Build up to a heavy triple
    55-65-75-85#

    WOD @55#:
    20 Double Unders
    10 Power Snatch
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    20 Power Snatch
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    10 Power Snatch

    Time: 7:59

  7. Mobility
    WU x 1 + skipping
    Group Mobility

    Strength: Power Snatch – Build up to a heavy triple
    35-40-45-50-55-60-65#
    Don’t think I ever did power snatches before, but 60-65# are PRs over my squat snatch, so pretty happy with that.

    WOD @35#:
    20 Double Unders
    10 Power Snatch
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    20 Power Snatch
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    10 Power Snatch
    Time: 7:50

    Thanks Shane, fun class this morning!

  8. Tara Betts

    Open Gym with Dan the Man

    Voodoo Floss Band of Death on both Achilles’ tendons.

    500m row 2:23

    Overhead Weighted walk 80m x2
    35-55-65-75
    Hang Power Clean
    3-3-2-2-1-1
    75-75-85-95-95
    Didn’t finish the last set because my last two lifts were just ugly. I really wanted to get to 100# but unfortunately, today just wasn’t that day 😉

    QOD:
    If I could go back to school, instead of becoming a nurse, I would like to have taken either History, Psychology or Sociology.

  9. WUx1 + 2min skipping or something like it

    Power Snatch
    65-75-85-95-100-105-110
    Had to keep if easy as not to stomp too hard due to little toe.

    WOD scalled to singles favoring right leg and 50% (70#)
    Time–>5:37

    Great work 6am peeps!

  10. Patrick D

    Power snatch to a heavy triple : first time doing this one so worked on form instead of heavy lifts.

    20 Double Unders (40 single unders all the way)
    10 Power Snatch (35# all the way)
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    20 Power Snatch
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    10 Power Snatch

    Time cap 15 mins / 11:40 mins.

    1. Blake

      Great job today Partick! Your snatches were looking pretty good towards the end of strength. The skipping WILL come, keep working at it!

  11. Kevin

    Power Snatch x3
    95-115-135-160-170 (PR!)

    WOD Rx’d
    5:14

    Doubles unbroken
    PS – R1 unbroken, R2, 3 sets, R3 2 sets
    SGD – unbroken

    QOD: I would say Physio school (I like putting people in pain so they feel better later). Or a social psychologist (I have a minor in it, but really loved the coursework).

  12. Power Snatch x3
    35-55-65-70-75

    WOD:
    20 Double Unders
    10 Power Snatch 55#
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    20 Power Snatch
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    10 Power Snatch

    Time: 6:07

    *Note for next time don’t be a chicken and try 65#

    Great class Blake! Thanks

  13. Sheldon

    QOD, for me that is easy. French.

    Power Snatch Triplet
    65, 95, 115, 135

    Wod:
    20 Double Unders
    10 Power Snatch (95/65#/50-60%) Scaled to 75lbs
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    20 Power Snatch
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    10 Power Snatch

    Time = 7:45

  14. Janet

    Power Snatch – 35# -40# -45# – 50#

    20 Double Unders
    10 Power Snatch (40#)
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    20 Power Snatch
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    10 Power Snatch

    Scaled to 40 singles instead of 20 DU and used 40#
    8:00

    1. Janet

      If I could go back I would become a lawyer or psychologist to help children anyway I could. In my dream world no child would have to suffer or fight for themselves. They would all get a fair shot at life.

  15. Frankie

    wux1 + 2 min skipping
    group wu
    Power Snatch – Build up to a heavy triple
    #95-115-125-135

    WOD scaled
    40 Singles
    10 Power Snatch (85#)
    40 Singles
    15 Snatch-Grip Deadlift (85#)
    40 Singles
    20 Power Snatch (85#)
    40 Singles
    15 Snatch-Grip Deadlift (85#)
    40 Singles
    10 Power Snatch (85#)

    Time: 7:30
    QOD: If I would go back to school, I think I would pick up a trade like electrician/plumber/welding/refrigeration/ventilation. I like building and fixing things. I watched too many Mike Holmes episodes 🙂

  16. Heather Colleen

    QOD: languages. I have a basic understanding of Japanese and Spanish, but I’d work on fluency, then learn Russian, German, Portugese, and Gaelic.

    WOD
    DUs
    Lifts @ 40#
    5:28

  17. Heather S

    Heavy snatches (not that heavy lol)
    55-65-75

    Wod rx’d
    8:49

    I thought this wod was a pyramid so I was part way through the non-existent final 20 du’s when Kevin and Anthony stopped me. Thanks guys… Extra fitness anyone?

    Otherwise today was a horrible reminder of how much snatch work I have to do – pretty sure every part of my technique is wrong and it’s just sheer hatefulness that gets the bar over my head. Oh well, I’ll just add it to the list!!

    1. Heather Colleen

      I felt the same way about my snatch today. So many moving parts…and none of them moving together.

      That’s a darn good time for a ton of hateful snatches!

  18. Gilles

    mob wux1+ 2 min skipping
    group mob
    power snatch
    65×3 switch to hang snatch
    WOD
    20DU ( 40 single)
    10 hang snatch 65#
    20 DU
    15 hang snatch
    20 DU
    20 hang snatch
    20 DU
    15 hang snatch
    20 DU
    10 hang snatch
    time 7:55

  19. Baukje

    Strength: Power Snatch – build up to a heavy triple
    15# WU – 25# – 35# – 40# – 45# – 50# – 55#

    WOD:
    20 DU (1 skip 1 DU for the entire WOD)
    10 Power Snatches (@35#)
    20 DU
    15 Snatch Grip deadlift
    20 DU
    20 Power Snatches
    20 DU
    15 Snatch Grip deadlift
    20 DU
    10 Power Snatches

    Time: 8:38 (ish?)

  20. Mob + Crossover Symmetry
    WUx3 (10x Squat, Good AM, Burpee, Situp, Lunge, Samson)

    EMOM 10 min
    10x Fat Gripz Deadlift @ 95#
    … holy grip burn Batman.

    WOD @ 55# = 5:48
    * only broke the 20’s into 10+10

    Thanks Jeff for tackling this one with me.

  21. Mel G

    Mobility + WU

    Power snatch – heavy triple
    35-55-65-75. Snatch = Frustration

    WOD

    20 DU
    10 Power snatch @ 55
    20 DU
    15 snatch grip deadlift
    20 DU
    20 PS
    20 DU
    15 snatch grip deadlift
    20 DU
    10 PS

    6:48

    QOD: anything involving history, anthropology and/or sociology.

  22. Heidi

    Power Snatch x3
    35-45-55-65-70-70

    WOD with 55# weight
    Time = 10:51

    DU’s went well today.
    Set of 20 Snatches and the last set of 10 snatches were very broken.
    Fun one!

  23. Marcel

    WU x 1

    Group Mobility

    Power Snatch x 3

    65-75-95-105-115

    20 Double Unders – scaled singles x 2
    10 Power Snatch (95# scaled 85#)
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    20 Power Snatch
    20 Double Unders
    15 Snatch-Grip Deadlift
    20 Double Unders
    10 Power Snatch

    Time: 7:14

    Enjoyed the WOD, tight race Frankie. Thanks for picking up after me…

  24. Amanda B

    40 singles
    10 Power Snatch (20#)
    40 singles
    15 Snatch-Grip Deadlift
    40 singles
    20 Power Snatch
    40 singles
    15 Snatch-Grip Deadlift
    40 singles
    10 Power Snatch

    Time: 11:25

  25. Ryan

    – Mob
    – WUx1

    Power snatch x3:
    65-85-95-105-115

    WOD:
    – 40 single unders
    – 10 power snatch 65#
    – 40 singles
    – 15 snatch grip deadlift
    – 40 singles
    – 20 power snatch
    – 40 singles
    – 15 snatch grip deadlift
    – 40 singles
    – 10 power snatch
    = 7:08

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