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”)
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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!!
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
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
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!
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.
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!
Trying to get there. Stuck in traffic.
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
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.
Sorry 4+50Rx
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
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
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
Great newsletter Fred!
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.
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.
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
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
Great newsletter. Fred is awesome!
AMRAP in 10 min
100 singles
15 Hang Power Snatch (55#)
5 rounds + 52SU
Rest 5 min
50 Burpee Over Box (24”)
6:07
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