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]
Great video 🙂
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!
Great video! must be the rain, it made my eyes well up 😉 I wish my grand parents would think like she does
Power Snatch – Build up to a heavy triple
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[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 !
What do you mean 6 a.m. muscles not ready?….You killed that WOD, and RX’d at that!
I agree with Heidi, you did awesome!!
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
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
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!
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
Your form is AWESOME, Amy. Start to finish, no deviation in movement.
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!
Nice pr! Your lifts looked solid!
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.
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!
Build up to a heavy triple up to 75#, need some shoulder mobility.
WOD Rx’d
time= 9:14
Surprisingly fun WOD! I liked the snatch grip deadlifts.
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.
Great job Patrick! Your skipping has already improved since Fundamentals.
Great job today Partick! Your snatches were looking pretty good towards the end of strength. The skipping WILL come, keep working at it!
Power Snatch x3 up to 95#
WOD Rx
5:48
Fun Nooner!
QOD – If I could study anywhere in the world I’d go study history in Scotland.
Fast!
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).
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
Or get in Kevin’s line of vision lol great job today! Fast!
Wod-65lbs&du’s
6:57
Fast like that!
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
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
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.
WOD RX’d: 10:34
Fun WOD….but those 20 snatches in the middle? Gross.
Agreed. Those 20 were the worst.
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 🙂
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
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!!
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!
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
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?)
And QOD: I would love to go back to school and learn French. Really, I love to learn, so anything new would be exciting! 🙂
Great video! My class should fill up now.
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.
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.
Snatch built to 95# x3
WOD @ 65 with 2x singles
5:42
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!
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…
QOD – Culinary School
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
Power Snatch X 3
All at 95 to work on form
WOD with 40 SIngles, 65# and sumo deadlifts instead of snatch grip
Time – 8:12
QOD -Law school
– 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