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
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
Power Snatches x5
35-45-55-35#
16.3 scaled 114 reps (7R, 9 PC)
7 rep PR
Thanks ms Shane!
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.
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
Good job Mark
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!
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.
Oh, and FANTASTIC newsletter. 🙂
Nice job this morning Jackie.
Love the newsletter!! Such a fun read this morning!
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)
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 .
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
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 🙁
16.3 scaled
101 reps (70 reps in 2016)
31 rep PR 😁
Great job 6pm and as always thanks coach Shane for the pointers.
Fantastic PR Nick!!!
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. 😕
This is awesome. I did 70 reps last year and I was around 8 months in.