Newsletter Day!

This month, the male trainers are featured in the newsletter. It’s nothing like a male firefighter calendar, but pretty darn close!

Only 4 more days to register for the Intramural Open!

Power Snatch x5
15 min to make them perfect

16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Scaled
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Compare to March 11/16

February Newsletter

 

18 thoughts on “Newsletter Day!”

  1. Mob WUx1
    Group Mob WU

    Power Snatch x5

    16.3

    Scaled
    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches @45
    5 jumping chest-to-bar pull-ups

    5rnds 10snatch

  2. Power Snatches x 5
    95-115-135-145-135 (4 unbroken @145)

    Wod Rx
    49 reps (66 reps in 2016)

    Need to take some friendly advice and scale back some and get cardio ramped up a bit.

  3. MOB + Group WU & MOB

    Power Snatch x5
    15 min to make them perfect
    75# x 2 – 85# x 2 – 95# x 3

    16.3
    Scaled
    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches – 45#
    5 jumping chest-to-bar pull-ups

    TOTAL: 6 rounds

  4. Power Snatch x5
    15 min to make them perfect
    95#
    16.3

    Scaled
    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches
    5 jumping chest-to-bar pull-ups

    Men use 45 lb.
    Women use 35 lb.

    8 Rounds

    Nice newsletter! All the coaches do an amazing job and I enjoy being coached by each and everyone of them 🙂 They all have something different to offer and they are always extremely helpful. Thank you!

    Thanks Shane!

  5. Warm-up & mobility x 1
    Group Warm-up

    Power Snatch x 5
    Warm-up 15(3), 20(3)

    30, 35, 40, 45, 50 (PR for reps)

    WOD
    16.3 – Scaled
    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches @ 35
    5 jumping chest-to-bar pull-ups

    6R 3 Snatches (93 reps)

    Good tips on cycling through the reps Shane! Fun WOD.

  6. Mob
    WU x1
    Group mob & wu

    PowerSnatch x5
    Practised all sets @ 35#

    WOD
    16.3
    AMRAP 7mins
    (Scaled)
    10 PWR Snatches (35#)
    5 Jumping C2B Pullups
    Total: 6 rounds 6 Pwr Sn(96reps)

  7. Power snatches x5
    95,115,135, 155,175 felt good
    Messed up reps technique felt good so kept going higher

    16.3
    10 power snatches @ 75
    3 bar mu’s regrip at the top
    85 reps rx

    Last time I did this I got 10 as score I’m just a tad happier with this score .

  8. Power Snatch x5
    15 min to make them perfect

    55-75-85-105-115

    16.3
    Scaled
    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches – 45#
    5 jumping chest-to-bar pull-ups

    TOTAL: 7 rounds = 105 reps

  9. Power Snatch x 5
    35-55-60-60-60

    WOD: 7 min AMRAP
    10 Power Snatch @ 35#
    5 Jumping C2B pull ups

    6 Rounds + 6 power snatches.

    Compared to 16.3 Open WOD in March 2016 of 6 Rounds + 10 PS + 3 C2B pull ups…so a bit disappointing. My cardio failed me again 🙁

  10. 16.3 scaled

    101 reps (70 reps in 2016)

    31 rep PR 😁

    Great job 6pm and as always thanks coach Shane for the pointers.

  11. Mob
    WU x1
    Group mob & wu

    PowerSnatch 20-25#

    WOD
    16.3
    AMRAP 7mins
    (Scaled)
    10 PWR Snatches (25#)
    5 Jumping C2B Pullups
    Total: 4rounds +4 Pwr Sn(64 reps)

    This one sucked. I felt like I was struggling the whole time even in the warm up. 😕

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