Every 90 sec for 10 rounds
1 Power Snatch + 1 Squat Snatch + 1 OHS
AMRAP in 10 min
2 C2B Pullups
2 Power Snatch
2 OHS (65% of today)
4 C2B
4 Power Snatch
4 OHS
8 C2B
8 Power Snatch
8 OHS
*Reps double until time runs out
Heidi
22 thoughts on “Oly Day”
Jeff Leger
Decided to go for a bike ride at 6am
500 Cal Assault Bike- 54:22
4 mins off my PR but still happy with that time.
Cheryl
Holy moly Jeff. You assault bike beast!!
Cheryl
Every 90 sec for 10 rounds
1 Power Snatch + 1 Squat Snatch + 1 OHS
#20-25-30-35-35-35-35-40-40-40
AMRAP in 10 min
2 C2B Pullups (strict ring rows)
2 Power Snatch
2 OHS (65% of today) #25
4 C2B
4 Power Snatch
4 OHS
8 C2B
8 Power Snatch
8 OHS
*Reps double until time runs out
= 25/ 32 ring rows = 115 reps
Fun class. Good technique work. Thanks Shane!
Nice pic Heidi 😎
Mark
Every 90 sec for 10 rounds
1 Power Snatch + 1 Squat Snatch + 1 OHS
75# – 85# – 95# – 105# – 115# – 125#
AMRAP in 10 min
2 C2B Pullups – RRs
2 Power Snatch – 95#
2 OHS (65% of today)
4 C2B
4 Power Snatch
4 OHS
8 C2B
8 Power Snatch
8 OHS
Round of 16 switch to HPCs and FSs
Total = 78
Tracy
Open gym partner WOD with Heather:)
400 DU or 800 singles
200 ab mat situps
100 HP cleans (55#)
50 bench press (55#)
400 DU or 800 singles (scaled out to sliding mountain climbers)
Time: 23:27
Fred
Please cancel my nooner
Marcel
Power Snatch + 1 Squat Snatch + 1 OHS
45-50-55-65-70-75-80-85-90-95#
AMRAP in 10 min
2 C2B Pullups
2 Power Snatch
2 OHS 75#
4 C2B
4 Power Snatch
4 OHS
8 C2B
8 Power Snatch
8 OHS
*Reps double until time runs out ** did in OG & screwed up, should read WOD carefully, added 2 reps each round.**
Got to 71 reps
Heidi
Math is hard at 7:00 a.m. Marcel 🙂
Kelly B
1:1 with Kevin
Crossover Symmetry
Burgener Warm-Up
Snatch practice
Monday’s WOD
AMRAP 6 min @55#
4 Power Cleans
4 Push Jerks
Total: 109
Rest 3 min
AMRAP 4 min @70#
2 Power Clean
2 Push Jerk
Total: 48
Score: 157
Thanks Kevin!
Jeff Leger
Every 90 sec for 10 rounds
1 Power Snatch + 1 Squat Snatch + 1 OHS
AMRAP in 10 min
2 C2B Pullups
2 Power Snatch
2 OHS (65% of today)
4 C2B
4 Power Snatch
4 OHS
8 C2B
8 Power Snatch
8 OHS
*Reps double until time runs out
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…
Decided to go for a bike ride at 6am
500 Cal Assault Bike- 54:22
4 mins off my PR but still happy with that time.
Holy moly Jeff. You assault bike beast!!
Every 90 sec for 10 rounds
1 Power Snatch + 1 Squat Snatch + 1 OHS
#20-25-30-35-35-35-35-40-40-40
AMRAP in 10 min
2 C2B Pullups (strict ring rows)
2 Power Snatch
2 OHS (65% of today) #25
4 C2B
4 Power Snatch
4 OHS
8 C2B
8 Power Snatch
8 OHS
*Reps double until time runs out
= 25/ 32 ring rows = 115 reps
Fun class. Good technique work. Thanks Shane!
Nice pic Heidi 😎
Every 90 sec for 10 rounds
1 Power Snatch + 1 Squat Snatch + 1 OHS
75# – 85# – 95# – 105# – 115# – 125#
AMRAP in 10 min
2 C2B Pullups – RRs
2 Power Snatch – 95#
2 OHS (65% of today)
4 C2B
4 Power Snatch
4 OHS
8 C2B
8 Power Snatch
8 OHS
Round of 16 switch to HPCs and FSs
Total = 78
Open gym partner WOD with Heather:)
400 DU or 800 singles
200 ab mat situps
100 HP cleans (55#)
50 bench press (55#)
400 DU or 800 singles (scaled out to sliding mountain climbers)
Time: 23:27
Please cancel my nooner
Power Snatch + 1 Squat Snatch + 1 OHS
45-50-55-65-70-75-80-85-90-95#
AMRAP in 10 min
2 C2B Pullups
2 Power Snatch
2 OHS 75#
4 C2B
4 Power Snatch
4 OHS
8 C2B
8 Power Snatch
8 OHS
*Reps double until time runs out ** did in OG & screwed up, should read WOD carefully, added 2 reps each round.**
Got to 71 reps
Math is hard at 7:00 a.m. Marcel 🙂
1:1 with Kevin
Crossover Symmetry
Burgener Warm-Up
Snatch practice
Monday’s WOD
AMRAP 6 min @55#
4 Power Cleans
4 Push Jerks
Total: 109
Rest 3 min
AMRAP 4 min @70#
2 Power Clean
2 Push Jerk
Total: 48
Score: 157
Thanks Kevin!
Every 90 sec for 10 rounds
1 Power Snatch + 1 Squat Snatch + 1 OHS
65 – 75- 85 – 95 – 105 – 115 – 125 – 135 – 145 – 145
AMRAP in 10 min
2 C2B Pullups
2 Power Snatch
2 OHS (65% of today)
4 C2B
4 Power Snatch
4 OHS
8 C2B
8 Power Snatch
8 OHS
*Reps double until time runs out
Reps – 93
Fun Nooner
Every 90 sec for 10 rds
1 power snatch & 1 Squat Snatch & 1 ohs
[email protected] 25# & [email protected] 35#
Amrap 10 mins
2 RR/2pwr sn/ 2 ohs (35#)
4RR/4 pwr sn/ 2ohs
8RR/8 pwr sn/8ohs
16RR/ 16 pwr sn/ 16 ohs
32RR/ 3 pwr sn
Total reps: 125
Power snatch + snatch + OHS
67-75-85-95-105-115-115-115-125-135#
WOD @85#
80 reps aka 6/16 OHS
I love snatching, but not a fan of powers lol and c2b need some (a lot) of work 🤷🏻♀️
Good times! Really, I came for the strength 😎
1 pwr snatch + 1 squat snatch = 1 OHS
35-45-55-55-60-60-65-65-70-70
WOD: 10 min AMRAP
2 Pull Ups
2 power snatch 55#
2 OHS 55#
Doubling reps each round.
Completed pull ups for round of 8 reps, the switch to ring rows for 16 reps.
Completed full reps of 16, plus 3 Ring rows
Total Reps = 93
95-95-105-105-105-115-115-125-125-125
WOD 95#
Pull-ups/ ring rows
Reps: 95
Partner WOD with a train
800 singles
200 ab mat sit ups
100 HPC (135#)
50 bench press (135#)
800 singles
23:32
50 kbs (70#) cash out
Power snatch + snatch + OHS
35-40-45-50-55-55-65-65-70-75#
WOD @55#
117 reps aka 27/32 RR
Thanks for the class Shane and the tips on cycling those lighter #’s in a wod.
Power snatch + snatch + OHS
55-65-75-85-95-105-105,105,105,115# fail
WOD @65# Ring rows
110 reps
Thanks Shane!
Every 90 sec for 10 rounds
1 Power Snatch + 1 Squat Snatch + 1 OHS
75 – 85- 95 – 105 – 115 – 115 – 125 – 135 – 145 – 155
AMRAP in 10 min
2 C2B Pullups
2 Power Snatch
2 OHS
4 C2B
4 Power Snatch
4 OHS
8 C2B
8 Power Snatch
8 OHS
*Reps double until time runs out
Reps – 127 @ 95#
Every 90 sec for 10 rounds
1 Power Snatch + 1 Squat Snatch + 1 OHS
Worked up to #125
AMRAP in 10 min
2 C2B Pullups
2 Power Snatch
2 OHS
4 C2B
4 Power Snatch
4 OHS
8 C2B
8 Power Snatch
8 OHS
*Reps double until time runs out
Score:
Round of 8, plus 11 = 101 reps
Fun Nooner Indeed!
Barbell was 85#
96 reps at 70#
(round of 16 + 6 PU – switcehd to chin over bar about midway)
7am Open Gym for me..
Warm up
100 Jumping Jacks
50 Sit ups
25 Push ups
10 Squat Jumps
With a ruck on..
10 Ruck Burpees 1 Squat
9 Ruck Burpees 2 Squats
… …
1 Ruck Burpees 10 Squats
Then
10 Flutterkicks 1 Crunch
9 Flutterkicks 2 Crunch
… …
1 Flutterkicks 10 Crunches
Next
10 Mountain Climbers 1 Plank Jacks
9 Mountain Climbers 2 Plank Jacks
… …
1 Mountain Climbers 10 Plank Jacks
Aaand
3 Rounds
10 Overhead Ruck Squats 10 Ruck Curls
Finish
100 Jumping Jacks
50 Sit Ups
25 Push ups
10 Squat Jumps
30# – 50:50
Super fun!