29

Sep

# Friday’s QOD

**Are you left or right handed?**

*Reminder – gym is closed tomorrow for the Maritime Weightlifting Open. Come check out some amazing lifters!

Hang Power Snatch practice

120 Double unders

60 C2B Pull-ups

60 Hang power snatches (95/65#)

120 Double unders

Please cancel my 6am

Can you cancel my 6am

I don’t know who is in the pic!!

240singles unbroken

60ring rows

60 hang power snatch 40#

240singles very broken

14:55

ðŸ™‚

Hang Power Snatch practice

45×3

65×3

95×3

115×3

115×3

120 Double blunders – slow due to trip ups

60 C2B Pull-ups – 5s then 2&3s alternating grips, around 25 started doing quick singles alternating grip.

60 Hang power snatches @ 95# – sets of 5 moderate pace with good form

120 Double blunders – better than first round, sets of 8~10, still slow.

18:59 RX’d

Thanks Shane! Good job 6amers!

QOD: Francis?

Wod @55

17:51

QOD: Mario R??

That’s what I was thinking..

QOD: Right handed and the pic wasn’t sure but I’m with Elba and guess Mario R

Hang Power Snatch practice

65-95-115-115

120 Double unders

60 C2B Pull-ups

60 Hang power snatches (95#) 10-7-5-5-5-5-5-5-4-4-3-2 so slightly heavy but nice to try this weight as it will be in Mayhem coming up

120 Double unders

95 DUs at 20min cap

Thanks Kevin!

Mob, WU, crossover sym activation

Group WU, mob

Hang power snatch practice

55 – 65 – 70 – 70 (x4 reps)

WOD

240 single unders

60 ring rows

60 hang power snatch 55#

240 single unders

14:21

Ring rows in sets of 5 until 40, then sets of 3. Hang power snatch in sets of 10.

Hang Power Snatch practice @ 40#

120 Double unders

60 C2B Pull-ups (regular kipping)

60 Hang power snatches (50%=40#)

120 Double unders

88 DU at the cap. Except for the snatches, that was actually kind of fun… in hindsight ðŸ˜‰

Thanks Shane!

Wod Rxâ€™d

15:38

DU – unbroken

C2B – 5â€™s to 30, then 3s, 2s, and singles

PS – 6 sets of 10

DU – 67-53

Hang power snatch practice sets of 3:

35-35-55-55-55

WOD:

240 SU (threw some DUs in there. Sets of 50 but some ended up broken)

60 Ring Rows (sets of 6)

60 hang power snatch 25 lbs (sets of 10)

240 SU (sets of 25, much broken)

Time: 19.12

WUx1 + CS

Hang Power Snatch practice

45-65-65

WOD

120 Double unders

60 C2B Pull-ups

60 Hang power snatches (65#)

120 Double unders

Time–> 19:02

Great job am class!

Thanks Shane!

Wod with 55#… 39 doubles done at the time cap. The c2b pullups got me today.

QOD: Right handed and the pic is Mario R

Hang Power Snatch practice

WOD scaled

240 single unders

60 C2B Pull-ups

60 Hang power snatches (80#)

240 single unders

18:32

Hang power snatch practice

Stick

35#

40#

WOD

240 singles (107 unbroken )

60 Ring rows

60 Hang power snatchs (40#)

240 singles

17:01

Thanks Matt

Hang Power Snatch practice

55,55,55,65,65,75,75

WOD scaled

240 single unders

60 Ring Rows

60 Hang power snatches (55#)

240 single unders

15:39

Hang Power Snatch practice

15lb x3 15lb x3 20lb x3 20lb x3

240 singles

60 ring rows

60 Hang power snatches (20#)

240 singles

14:36

Hang Power Snatch practice x 5

45,55,65,75,85,85

WOD scaled

240 single unders

60 Ring Rows

60 Hang power snatches (65lbs)

240 single unders

12:29

ðŸ™‚ I like this WOD!!

Hang Power Snatch practice

45-65-85-95

WOD

120 Double unders

60 C2B Pull-ups (did pullups for the first 5 reps… oops!)

60 Hang power snatches (95#)

120 Double unders

Time 18:43 RX

Hang Power Snatch practice

45# – 65#

120 Double unders (Singles x2)

60 C2B Pull-ups

60 Hang power snatches (65#)

120 Double unders (Singles x2)

53 HPS at time cap