Newsletter Day

21
Aug

Newsletter Day

Check out Fred in this month’s newsletter!

Hang Power Snatch
Spend 10 min working on technique

AMRAP in 10 min
50 Double Unders
15 Hang Power Snatch (75/55#)

Rest 5 min

50 Burpee Over Box (24/20”)

21 Responses

  1. Shane Hayes

    Got in a little early, mobility and Wu
    Row 2000m : 7:35
    Group mobility
    Work on hang power snatch

    Wod rx’d (5 rounds + 8 snatches

    50 Burpee box jumps @ 24” (4:43) paced a little more than necessary at first

    Great class Mario and great work everybody!!

  2. Mark

    WU & MOB

    Hang Power Snatch
    Spend 10 min working on technique
    (75# x 5) x 2, (95# x 5) x2

    AMRAP in 10 min
    50 Double Unders – 100 Singles
    15 Hang Power Snatch (75/55#) – 75#

    4 Rnds Skip + 4 HPS

    Rest 5 min

    50 Burpee Over Box (24/20”) – 20″
    Time” ~ 8:00min

  3. stephdh120

    Hang power snatch
    35/35/40/40/45/45#

    Wod
    A/Amrap 10mins
    100 singles
    15 hang power snatch (40#)
    Total: 3 rounds & 12 hps
    Rest 5min
    B/ 50 burpees over the box 10 mins
    Time: 7.01

  4. Del

    Hang Power Snatch
    Spend 10 min working on technique
    75-95-105-125-125×5
    AMRAP in 10 min
    50 Double Unders went well today sets were mostly 30-20
    15 Hang Power Snatch (75#) 8-7
    5 Rounds + 8DUs
    Rest 5 min

    50 Burpee Over Box (24”) didn’t go as well – legs still recovering from Sat and Mon WODs
    6:33

    Thanks Mario!

  5. Shawn Johnson

    Hang Power Snatch
    45×5-65×5-85×5-75×5-75×10 (Practiced stringing the reps together)

    AMRAP in 10 min
    50 Double Unders (couple of good sets but mostly 10s etc)
    15 Hang Power Snatch (75#) unbroken

    4 Rounds + 10DUs

    Rest 5 min

    50 Burpee Over Box (24”)
    6:45 Pretty slow going.

  6. Gabriel

    Great newsletter, way to go Fred!

    WUx1+CS

    Hang Power Snatch
    45-65-75-85

    AMRAP in 10 min
    50 Double Unders
    15 Hang Power Snatch (75#)

    4 Rounds + 20 DUs

    Rest 5 min

    50 Burpee Over Box (24”)
    Time–> 4:36

    Well done early birds!

    Thanks Mario!

  7. Remi F

    Hang Power Snatch
    Spend 10 min working on technique
    45-65-85#

    AMRAP in 10 min
    50 Double Unders (100 singles)
    15 Hang Power Snatch (45#)

    4 rounds + 13 HPS

    Rest 5 min

    50 Burpee Over Box (24”)
    5:30

  8. Jeremy L

    Mobility
    Group WU

    10 min working on hang power snatch
    45-65-75-125

    Wod

    AMRAP in 10 min
    50 Double Unders
    15 Hang Power Snatch (75/55#)

    5+50 Rx

    Rest 5 min

    50 Burpee Over Box (24/20”)

    6.41 or 6.46 (walked the burpees jumped the box jumpers)

    It was fun to work out with the 4pm.

    Thanks for the great class Amanda.

  9. Janet

    Hang Power Snatch
    Spend 10 min working on technique
    35-45-55-55-55

    AMRAP in 10 min
    50 Double Unders
    15 Hang Power Snatch (45#)

    4 rounds + 26 du’s

    Rest 5 min

    50 Burpee Over Box (20”)
    7:17 stepped the burpees jumped on and off box all slow and steady

  10. GillesGautreau

    mob wux1
    hang power snatch
    55×5 55×5 65×5
    WOD
    AMRAP 10 min
    50 DU ( x 2 single )
    15 hang power snatch 55 #
    6 round
    rest 5 min
    50 burpees over box 20 in
    6:19

  11. Francis Landry

    awesome article Fred!
    WU & MOB

    Hang Power Snatch
    Spend 10 min working on technique

    AMRAP in 10 min
    50 Double Unders – 100 Singles
    15 Hang Power Snatch (75/55#) – 65#

    4 Rnds + 3 HPS

    Rest 5 min

    50 Burpee Over Box (24/20”) – 24″
    Time of 8:30

  12. Kelly B

    Mobility
    Group WU + Mobility

    Hang Power Snatch
    Spend 10 min working on technique
    35-55#

    AMRAP in 10 min
    50 Double Unders
    15 Hang Power Snatch (@35#)

    4 rounds

    Rest 5 min

    50 Burpee Over Box (@20”)
    Time: 6:14

    Thanks Amanda.

  13. Sam Craig

    Hang Power Snatch
    Spend 10 mins working on technique
    20-25-30#

    AMRAP in 10mins
    100 Single Unders
    15 Hang Power Snatch 20#

    3 rounds + 95 SU

    Rest 5 mins

    50 Burpee Over Box 20” (10min cap)
    45 finished at cap.

    Need to go back down to 18” box for a bit.

  14. WU & MOB

    Hang Power Snatch
    Spend 10 min working on technique

    AMRAP in 10 min
    50 Double Unders – 100 Singles
    15 Hang Power Snatch (75/55#) – 55#

    4 Rnds + 7 HPS

    Rest 5 min

    50 Burpee Over Box (24/20”) – 24″
    Time of 9:07

  15. Heidi

    10 Min AMRAP
    50 DU’s
    15 Hang Power Snatches @ 55#
    2 Rounds + 12 HPS

    Rest 5 Minutes

    50 Burpees over Box (20″)
    7:38

    HPS were tough for me. Note for next time….drop the weight to 45#
    Burpee box jumps were slow & steady…not sure I could have gone any faster

  16. Gabriel Arsenault

    AMRAP in 10 min
    100 singles
    15 Hang Power Snatch (55#)

    5 rounds + 52SU

    Rest 5 min

    50 Burpee Over Box (24”)
    6:07

  17. Hannah

    Hang Power Snatch
    Spend 10 min working on technique

    AMRAP in 10 min
    50 Double Unders
    15 Hang Power Snatch (75/55#)

    4 rounds+ 96 singles

    Rest 5 min

    50 Burpee Over Box (24/20”)

    8:10

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