Take the first step towards getting the results that you want!
Friday’s QOD
By Kevin Wood
/ September 18, 2020 September 18, 2020
What was the highlight of your summer?
Power Snatch x3
12 min to build
21 Power Snatches (95/65#)
100 Double Unders
18 Power Snatches
80 Double Unders
15 Power Snatches
60 Double Unders
12 Power Snatches
40 Double Unders
John
18 thoughts on “Friday’s QOD”
Blake
Power Snatch x3
55 – 95 – 115 – 135 – 145 … finished off with 150(1) & 155(1)
WOD (Brown)
21 Power [email protected] 95# (11/10)
— 100 Double Unders
18 Power Snatches (7/6/5)
— 80 Double Unders
15 Power Snatches (6/5/4)
— 60 Double Unders
12 Power Snatches (6/3/3)
— 40 Double Unders
Doubles were…inconsistent
TIME: 13:45
Christie Neate
Power snatch x 3
55-65-70-70-70#
WOD purple / orange
55# and Singles
10:28
Way too much time starring at the bar 😖
Ryanne
Power Snatch x3
35,45,55,65,75,80# *3
21 Power Snatches (Purple 55#)
60 Double Unders
18 Power Snatches
50 Double Unders
15 Power Snatches
40 Double Unders
12 Power Snatches
30 Double Unders
Time 10:28
Cheryl
Hang Power Snatch x3
12 min to build: 15-35-40-45-50-50#
Orange WOD
21 Hang Power Snatches (35#)
60 Single Unders
18 Hang Power Snatches
50 Single Unders
15 Hang Power Snatches
40 Single Unders
12 Hang Power Snatches
30 Single Unders
Time 9:24
Thanks Kevin!
Amy Hogan
Power Snatch x3
35-55-65-75-85
21 Power Snatches (65#)
60 Double Unders
18 Power Snatches
50 Double Unders
15 Power Snatches
40 Double Unders
12 Power Snatches
30 Double Unders
Time 16:40
Fred
Power Snatch x3
12 min to build
45-95-115-125-115
Need to learn to land lower… can’t seem to get my body and brain to land lower, I end up powering the weight up. Just not confident in that O/H position.
I wasn’t fast with long breaks… but I stuck to my rep scheme which was important to me. The slower pace made the DU’s not terrible… was getting 30s and 20s consistently.
Kelly B
Power Snatch x3
12 min to build
35-45-55-65-75#
21 Power Snatches (55#)
60 Double Unders
18 Power Snatches
50 Double Unders
15 Power Snatches
40 Double Unders
12 Power Snatches
30 Double Unders
Time: 9:41
Thanks Ingrid! Happy Friday everyone!
John
Hang Power Snatch x3
45-65-75-85-95
21 Hang Power Snatches 75#
60 Single Unders
18 Hang Power Snatches
50 Single Unders
15 Hang Power Snatches
40 Single Unders
12 Hang Power Snatches
30 Single Unders
Time 9:17
Thanks Blake!
Kristen
Hang Power Snatch x3
35-45-55
Blue WOD with singles
On snatch 8/12 I pulled my lower back, so I stopped there, right around 14mins.
Elba
Power Snatch x3
65-75-85-95-105
21 Power Snatches (65lbs)
60 single Unders
18 Power Snatches
50 Single Unders
15 Power Snatches
40 Single Unders
12 Power Snatches
30 Single Unders
PSnatches:
16-3-3
10-4-3
8-7
7-5
Short breaks between reps.
Time 7:24
Really enjoyed this WOD!
Elba
Secon round was 11-4-3
Trent Washburn
Power Snatch x3
75 – 95 – 135 – 145 – 155
21 Power Snatches (75#) purple
60 Double Unders
18 Power Snatches
50 Double Unders
15 Power Snatches
40 Double Unders
12 Power Snatches
30 Double Unders
11:36
Leanne daigle
Wod time 10:12
21/18/15/12 hang power snatches @ #45
100/80/60/40 singles
Thanks for the tips Amanda!
Frankie
21/18/15/12 hang power snatches @ #95
100/80/60/40 singles
Time 13:28
Amanda
WOD with 55# (purple) and the DU’s as posted (brown)
Joe McSheffery
Power Snatch x3
12 min to build
45/75/95#
21 Power Snatches (75#)
100 Double Unders
18 Power Snatches
80 Double Unders
15 Power Snatches
60 Double Unders
12 Power Snatches
40 Double Unders did not finish this round of d.u
Amanda thought I should do Brown skipping instead of purple. We both agreed at the end purple was best. We also agreed I should work on my breathing for skipping as I might be holding my breath.. Hmm. 18 min
Aubrey
Power Snatch x3
12 min to build
45/75/95#
21 Power Snatches (75#)
100 Singles
18 Power Snatches
80 SingleS
15 Power Snatches
60 Double Unders
12 Power Snatches
40 Singles
13:35
Thanks Amanda!
Gabriel
Power Snatch x3
12 min to build
65-75-85-95-105-95
[email protected] Purp;e
21 Power Snatches (75#) -Unbroken here was a bad idea
100 DU’s
18 Power Snatches
80 DU’s
15 Power Snatches
60 Double Unders
12 Power Snatches
40 DU’s
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Power Snatch x3
55 – 95 – 115 – 135 – 145 … finished off with 150(1) & 155(1)
WOD (Brown)
21 Power [email protected] 95# (11/10)
— 100 Double Unders
18 Power Snatches (7/6/5)
— 80 Double Unders
15 Power Snatches (6/5/4)
— 60 Double Unders
12 Power Snatches (6/3/3)
— 40 Double Unders
Doubles were…inconsistent
TIME: 13:45
Power snatch x 3
55-65-70-70-70#
WOD purple / orange
55# and Singles
10:28
Way too much time starring at the bar 😖
Power Snatch x3
35,45,55,65,75,80# *3
21 Power Snatches (Purple 55#)
60 Double Unders
18 Power Snatches
50 Double Unders
15 Power Snatches
40 Double Unders
12 Power Snatches
30 Double Unders
Time 10:28
Hang Power Snatch x3
12 min to build: 15-35-40-45-50-50#
Orange WOD
21 Hang Power Snatches (35#)
60 Single Unders
18 Hang Power Snatches
50 Single Unders
15 Hang Power Snatches
40 Single Unders
12 Hang Power Snatches
30 Single Unders
Time 9:24
Thanks Kevin!
Power Snatch x3
35-55-65-75-85
21 Power Snatches (65#)
60 Double Unders
18 Power Snatches
50 Double Unders
15 Power Snatches
40 Double Unders
12 Power Snatches
30 Double Unders
Time 16:40
Power Snatch x3
12 min to build
45-95-115-125-115
Need to learn to land lower… can’t seem to get my body and brain to land lower, I end up powering the weight up. Just not confident in that O/H position.
21 Power Snatches (95/65#) – 8-7-6
100 Double Unders – 60
18 Power Snatches – 7-6-5
80 Double Unders – 50
15 Power Snatches – 6-5-4
60 Double Unders – 40
12 Power Snatches – 5-4-3
40 Double Unders – 30
Time: 14:08
Brown: weightlifting
Purple: Skipping
I wasn’t fast with long breaks… but I stuck to my rep scheme which was important to me. The slower pace made the DU’s not terrible… was getting 30s and 20s consistently.
Power Snatch x3
12 min to build
35-45-55-65-75#
21 Power Snatches (55#)
60 Double Unders
18 Power Snatches
50 Double Unders
15 Power Snatches
40 Double Unders
12 Power Snatches
30 Double Unders
Time: 9:41
Thanks Ingrid! Happy Friday everyone!
Hang Power Snatch x3
45-65-75-85-95
21 Hang Power Snatches 75#
60 Single Unders
18 Hang Power Snatches
50 Single Unders
15 Hang Power Snatches
40 Single Unders
12 Hang Power Snatches
30 Single Unders
Time 9:17
Thanks Blake!
Hang Power Snatch x3
35-45-55
Blue WOD with singles
On snatch 8/12 I pulled my lower back, so I stopped there, right around 14mins.
Power Snatch x3
65-75-85-95-105
21 Power Snatches (65lbs)
60 single Unders
18 Power Snatches
50 Single Unders
15 Power Snatches
40 Single Unders
12 Power Snatches
30 Single Unders
PSnatches:
16-3-3
10-4-3
8-7
7-5
Short breaks between reps.
Time 7:24
Really enjoyed this WOD!
Secon round was 11-4-3
Power Snatch x3
75 – 95 – 135 – 145 – 155
21 Power Snatches (75#) purple
60 Double Unders
18 Power Snatches
50 Double Unders
15 Power Snatches
40 Double Unders
12 Power Snatches
30 Double Unders
11:36
Wod time 10:12
21/18/15/12 hang power snatches @ #45
100/80/60/40 singles
Thanks for the tips Amanda!
21/18/15/12 hang power snatches @ #95
100/80/60/40 singles
Time 13:28
WOD with 55# (purple) and the DU’s as posted (brown)
Power Snatch x3
12 min to build
45/75/95#
21 Power Snatches (75#)
100 Double Unders
18 Power Snatches
80 Double Unders
15 Power Snatches
60 Double Unders
12 Power Snatches
40 Double Unders did not finish this round of d.u
Amanda thought I should do Brown skipping instead of purple. We both agreed at the end purple was best. We also agreed I should work on my breathing for skipping as I might be holding my breath.. Hmm. 18 min
Power Snatch x3
12 min to build
45/75/95#
21 Power Snatches (75#)
100 Singles
18 Power Snatches
80 SingleS
15 Power Snatches
60 Double Unders
12 Power Snatches
40 Singles
13:35
Thanks Amanda!
Power Snatch x3
12 min to build
65-75-85-95-105-95
[email protected] Purp;e
21 Power Snatches (75#) -Unbroken here was a bad idea
100 DU’s
18 Power Snatches
80 DU’s
15 Power Snatches
60 Double Unders
12 Power Snatches
40 DU’s
Time–>11:44