Mobility + WUx1
Group mobility, Double review, Burgener WU
Power Snatch (no max’s) (I did x3)
45-65-65-75-75-75
WOD: Open 11.1
AMRAP 10 mins
– Double unders
– Power snatch @ 55#
Score: 4 rounds + 20 DU
Cashout: 30 plank switches
Shane Hayes
Mobility
Wu x 1
Group mobility and Burgener
Strength: practice power snatches
65/95/135/135 touch and go x 3
WOD: 11.1
Amrap in 10 minutes
30 du’s
15 power snatches @ 75
5 rounds 30 du’s Rx’d
Power snatches got very tiring. Should have switched to clean and jerks. Next time! Shoulders got tired and made du’s slow. Need to work on du’s when tired! (thanks Kevin)
But du’s were still better no more donkey kick and I did first and last round unbroken. So that is a big pr for me.
Great class Kevin, great work 6 amer’s.
Alaina
Wow!! Good job Shane!
Blake
Nice work Shane, Can’t wait to see you kick ass in the Open.
Shane Hayes
Thanks guy’s! I am hoping things go well, trying to dial things in. With Kevin’s help and pointers things are getting better.
Chantal L.
Good work Shane
I love WODing with you at the front of the class!! Although I’m nowhere near your level, you push me to do more! π
Shane Hayes
I feel the same when I look around and think I am tired and everyone else still working. Makes me pick it back up.
Trent
Shane, you give me that “One more Rep” mentality. You just don’t stop!
Shane Hayes
Just looked back and noticed I did this in November. Ended up getting a pr of 1 snatch and 30 du’s.. Yay
sean l
I must cancel my 8:30 am….sorry for late cancellation but beyond my control
Chantal L.
WU x 1 + mobility + Burgener WU
Snatches x3 – no max
35-55-65-65
WOD Rx’d – 3 rounds + 6 Power snatches…. PR of 3 doubles unders and 6 P. snatches! YAY!
Alaina
Nice PR Chantal!!
Shane Hayes
Nice pr Chantal, great work!
Trent
Mobility + WUx1
Group mobility, Double review, Burgener WU
Power Snatch (no maxβs) x5
65-75-85
WOD: Open 11.1
AMRAP 10 mins
– 30 Double unders
– 15 Power snatch @ 65#(should be unbroken)
Score: 4 rounds + 1 PS
Cashout: 30 plank switches
5# less and 9 reps less than Nov 8 but had great take aways on snatch: No donkey kicks and keep bar close to body. It felt like night and day when Kevin pointed those out to me.
On a side note I feel like I lost my engine, getting gassed very quickly.
Shane Hayes
Good work this morning Trent!
Vanessa Champion
Group mob + WU
Power snatch practice. Very happy to have this because I haven’t done a snatch since November! …and they scare me a little
15-25-35-40-45#
45# is the max that I’ve done on a snatch so stopped there, but felt really great. Think I’ll push more when we do max next
WOD: 10 min AMRAP
30 DU scaled to 90 singles
15 power snatches (75/55). 35#
4 rounds+4 snatches
3rd round was C+J for a break
Surprised how much I liked this WOD π
Shane Hayes
Nice work Vanessa! Good work keeping at the snatch, they get better!!
… my favorite, after the AMRAP 5 min Squat Clean & Jerk π
Amanda
Those are my two favs as well π
Sebastian
WUx1 (incl 5 Strict MUs and 10 alternating Pistols)
Technique Practice: Power Snatch (x3)
45(x5)-65-85-95
WOD @ 75#
4 Rounds and 5 C+J (Power snatch first two rounds)
Cash out 30 Plank switches.
Crystal
WUX1
Mob
Power Snatch Technique Practice
WOD@ # 45
3 Rounds and 1 DU
Loved Kevin’s coaching on the DU’s…From his coaching I was able to get 8 in a row! Going from 1 to 8! Gosh…He really knows what he is talking about eh?! π
Cash out 30 Planks switches.
Thanks Kevin.
Chantal L.
YAY FOR DOUBLE UNDERS!
Heather S
Had this great DU tutorial last summer(?) in the old gym. So sad I missed it this time but just couldn’t stay after the LAB today. Need a ran check because it really makes a big difference.
Melanie
Mobility and WU x1
Group lacross ball mobility and Burgener
Power snatch – No max load
35×5 – 45×3 – 55×3 – 65×3, 55×3 – Lowered the weight, technique suffered. The snatch ‘mentally’ affects me…the degree of technique needed is frustrating….someday!
Thanks for the tips kevin.
WOD – 11.1
30DU’s
15 Power snatch @ 45#
3 Rounds + 10 DU’s
Brutal! Goal was to get 3 rounds, but they all felt horrible.
Cashout: 30 plank switches (10-6-6-4-4) and calf drop.
Marcel
Please cancel my 5:45 class, I also texted Kevin.
Jeff L
Mobility + WUx1
Group mobility, Double review, Burgener WU
Power Snatch Practice
65-75 (various reps)
*need to stop muscle snatching lower weights and actually jump and get under the bar quicker.
WOD: Open 11.1
AMRAP 10 mins
30 Double Unders scaled to 90 Singles
15 Power Snatch @ 75#
Score: 3 rounds + 70 singles
PR of 10 singles over Nov 8/2013
Cashout: 30 plank switches
Great class today Kevin!
Frank
WUx1
Group mobility, Double review, Burgener WU
Power Snatch Practice x3
45-65-75-75
WOD: Open 11.1
AMRAP 10 mins
– Double unders
– Power snatch @ 75#
Open 11.1
AMRAP in 10 min
30 du (5 du 75 single)
15 power snatch
first round 65# drop to 55#
4 round 1 du
cashout 40 plank switches
unbroken
Lance
mobility
Wux1
Group Mob
Burgener
Practice Power Snatches
65×7-75×6-85×6-95×5
Weird numbers was just kinda going and only half paying attention to the number of reps was focusing more on form and forgot to count ha
WOD
6 Rounds 6 Double unders
Shane Hayes
Nice work lance
Craig H
Nice score
Ryan F.
– mob
– wu x1
– group mob
– DU practice
– burgener wu
Snatch x3
45(x5)-65-75-75-85
WOD:
– 30 DU (SU-SU-DU the whole time, coin ing 1-1-3 until 90, math is hard)
– 15 power snatch @ 65#
3 rounds even (1st all snatches, 2nd & 3rd mix of snatch + c&j) … Lots of DU no reps but got better towards the end, great skill practice π
Cash out: 30 plank switch
Valerie Arseneau
– mob
– wu x1
– group mob
– DU practice
– burgener wu
Snatch x3
35-40-45-50-55
WOD:
– 30 DU
– 15 power snatch @ 55#
3Rd + 1 DU
1RD was all snatch then it was 10 snatch 5 Clean and jerks.
I was sure I did 4Rd + 1 DU but then thought that’s not possible as I only remembered doing 2 sets of clean and jerks. Brain farted pretty bad. DU’s were not efficient. That WOD kicked my ass. Next time I will kill this!
Cash out: 30 plank switch
Thanks Coach Amanda!
Amanda
Your DU’s aren’t overly inefficient, I just know you can be more efficient. You made lots of improvement tonight. π
Amanda
And, good job on the 55#
Craig H
Mob
Wu
Power snatch
65,85,85 worked on touch and go
Wod: open 11.1
10 min amrap
30 du
15 power snatch at 75#
5rds + 5du
Shoulders were on fire tonight after our overhead walking lunges yesterday. Thanks Kevin I always enjoy a little extra pain.
Alaina
Mobility
WUx 1
Extra mob. for my Achilles
10 wall balls at 14#, first time I ever got 10 in a row at this weight however not all of them were at 10ft.
Snatch x 5
(35, 40, 45, 55, 55) and 3 at 60(heavy)
WOD:
30 DU
15 power snatch at 45#
Total: 5 rds. + 3 snatches
Got a PR on my DUs,,,21 in a row….that skipping review really worked! If only I didn’t have to pee every time I jumped a little higher I know I could get more!
Thanks Kevin! Great class!
Darrell Dryden
Wux1
Snatch x5
45 65 95 115
Wod rx
6rnds 30du.
Not a pr.
Spencer
– mob
– wu x1
– group mob
– DU practice
– burgener wu
Snatch x3
65-75-85-95 Great sharing the bar with you Patrick!
WOD:
– 30 DU
– 15 power snatch @ 65#
4 rounds+9 Snatches
Cash out: 30 plank switch
Thanks for the help with the kipping Patrick and Jenn!
WOD
30 DU
15 power snatch (35#)
Total 3 rounds + 60 singles
I only counted doubles for the 3 rounds then did singles for the end. Very excited to do doubles in a WOD. Now to get more efficient.
Gillyon
Nice work on the doubles!
Steph L
Mobility
WUx2
Strength: Power Snatch
35-55-60-65
WOD:
βOpen WOD 11.1β³ Rx’d!
Complete as many rounds and reps as possible in 10 minutes of:
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…
Mobility + WUx1
Group mobility, Double review, Burgener WU
Power Snatch (no max’s) (I did x3)
45-65-65-75-75-75
WOD: Open 11.1
AMRAP 10 mins
– Double unders
– Power snatch @ 55#
Score: 4 rounds + 20 DU
Cashout: 30 plank switches
Mobility
Wu x 1
Group mobility and Burgener
Strength: practice power snatches
65/95/135/135 touch and go x 3
WOD: 11.1
Amrap in 10 minutes
30 du’s
15 power snatches @ 75
5 rounds 30 du’s Rx’d
Power snatches got very tiring. Should have switched to clean and jerks. Next time! Shoulders got tired and made du’s slow. Need to work on du’s when tired! (thanks Kevin)
But du’s were still better no more donkey kick and I did first and last round unbroken. So that is a big pr for me.
Great class Kevin, great work 6 amer’s.
Wow!! Good job Shane!
Nice work Shane, Can’t wait to see you kick ass in the Open.
Thanks guy’s! I am hoping things go well, trying to dial things in. With Kevin’s help and pointers things are getting better.
Good work Shane
I love WODing with you at the front of the class!! Although I’m nowhere near your level, you push me to do more! π
I feel the same when I look around and think I am tired and everyone else still working. Makes me pick it back up.
Shane, you give me that “One more Rep” mentality. You just don’t stop!
Just looked back and noticed I did this in November. Ended up getting a pr of 1 snatch and 30 du’s.. Yay
I must cancel my 8:30 am….sorry for late cancellation but beyond my control
WU x 1 + mobility + Burgener WU
Snatches x3 – no max
35-55-65-65
WOD Rx’d – 3 rounds + 6 Power snatches…. PR of 3 doubles unders and 6 P. snatches! YAY!
Nice PR Chantal!!
Nice pr Chantal, great work!
Mobility + WUx1
Group mobility, Double review, Burgener WU
Power Snatch (no maxβs) x5
65-75-85
WOD: Open 11.1
AMRAP 10 mins
– 30 Double unders
– 15 Power snatch @ 65#(should be unbroken)
Score: 4 rounds + 1 PS
Cashout: 30 plank switches
5# less and 9 reps less than Nov 8 but had great take aways on snatch: No donkey kicks and keep bar close to body. It felt like night and day when Kevin pointed those out to me.
On a side note I feel like I lost my engine, getting gassed very quickly.
Good work this morning Trent!
Group mob + WU
Power snatch practice. Very happy to have this because I haven’t done a snatch since November! …and they scare me a little
15-25-35-40-45#
45# is the max that I’ve done on a snatch so stopped there, but felt really great. Think I’ll push more when we do max next
WOD: 10 min AMRAP
30 DU scaled to 90 singles
15 power snatches (75/55). 35#
4 rounds+4 snatches
3rd round was C+J for a break
Surprised how much I liked this WOD π
Nice work Vanessa! Good work keeping at the snatch, they get better!!
You’re right it’s a good WOD, one of my favorites from that year.
… my favorite, after the AMRAP 5 min Squat Clean & Jerk π
Those are my two favs as well π
WUx1 (incl 5 Strict MUs and 10 alternating Pistols)
Technique Practice: Power Snatch (x3)
45(x5)-65-85-95
WOD @ 75#
4 Rounds and 5 C+J (Power snatch first two rounds)
Cash out 30 Plank switches.
WUX1
Mob
Power Snatch Technique Practice
WOD@ # 45
3 Rounds and 1 DU
Loved Kevin’s coaching on the DU’s…From his coaching I was able to get 8 in a row! Going from 1 to 8! Gosh…He really knows what he is talking about eh?! π
Cash out 30 Planks switches.
Thanks Kevin.
YAY FOR DOUBLE UNDERS!
Had this great DU tutorial last summer(?) in the old gym. So sad I missed it this time but just couldn’t stay after the LAB today. Need a ran check because it really makes a big difference.
Mobility and WU x1
Group lacross ball mobility and Burgener
Power snatch – No max load
35×5 – 45×3 – 55×3 – 65×3, 55×3 – Lowered the weight, technique suffered. The snatch ‘mentally’ affects me…the degree of technique needed is frustrating….someday!
Thanks for the tips kevin.
WOD – 11.1
30DU’s
15 Power snatch @ 45#
3 Rounds + 10 DU’s
Brutal! Goal was to get 3 rounds, but they all felt horrible.
Cashout: 30 plank switches (10-6-6-4-4) and calf drop.
Please cancel my 5:45 class, I also texted Kevin.
Mobility + WUx1
Group mobility, Double review, Burgener WU
Power Snatch Practice
65-75 (various reps)
*need to stop muscle snatching lower weights and actually jump and get under the bar quicker.
WOD: Open 11.1
AMRAP 10 mins
30 Double Unders scaled to 90 Singles
15 Power Snatch @ 75#
Score: 3 rounds + 70 singles
PR of 10 singles over Nov 8/2013
Cashout: 30 plank switches
Great class today Kevin!
WUx1
Group mobility, Double review, Burgener WU
Power Snatch Practice x3
45-65-75-75
WOD: Open 11.1
AMRAP 10 mins
– Double unders
– Power snatch @ 75#
Score: 2 rounds + 29 DUs
No PR from last time.
Cashout: 30 plank switches
mob wux1
group mob
double review
burgner wu
strength
power snatch
55-65
Open 11.1
AMRAP in 10 min
30 du (5 du 75 single)
15 power snatch
first round 65# drop to 55#
4 round 1 du
cashout 40 plank switches
unbroken
mobility
Wux1
Group Mob
Burgener
Practice Power Snatches
65×7-75×6-85×6-95×5
Weird numbers was just kinda going and only half paying attention to the number of reps was focusing more on form and forgot to count ha
WOD
6 Rounds 6 Double unders
Nice work lance
Nice score
– mob
– wu x1
– group mob
– DU practice
– burgener wu
Snatch x3
45(x5)-65-75-75-85
WOD:
– 30 DU (SU-SU-DU the whole time, coin ing 1-1-3 until 90, math is hard)
– 15 power snatch @ 65#
3 rounds even (1st all snatches, 2nd & 3rd mix of snatch + c&j) … Lots of DU no reps but got better towards the end, great skill practice π
Cash out: 30 plank switch
– mob
– wu x1
– group mob
– DU practice
– burgener wu
Snatch x3
35-40-45-50-55
WOD:
– 30 DU
– 15 power snatch @ 55#
3Rd + 1 DU
1RD was all snatch then it was 10 snatch 5 Clean and jerks.
I was sure I did 4Rd + 1 DU but then thought that’s not possible as I only remembered doing 2 sets of clean and jerks. Brain farted pretty bad. DU’s were not efficient. That WOD kicked my ass. Next time I will kill this!
Cash out: 30 plank switch
Thanks Coach Amanda!
Your DU’s aren’t overly inefficient, I just know you can be more efficient. You made lots of improvement tonight. π
And, good job on the 55#
Mob
Wu
Power snatch
65,85,85 worked on touch and go
Wod: open 11.1
10 min amrap
30 du
15 power snatch at 75#
5rds + 5du
Shoulders were on fire tonight after our overhead walking lunges yesterday. Thanks Kevin I always enjoy a little extra pain.
Mobility
WUx 1
Extra mob. for my Achilles
10 wall balls at 14#, first time I ever got 10 in a row at this weight however not all of them were at 10ft.
Snatch x 5
(35, 40, 45, 55, 55) and 3 at 60(heavy)
WOD:
30 DU
15 power snatch at 45#
Total: 5 rds. + 3 snatches
Got a PR on my DUs,,,21 in a row….that skipping review really worked! If only I didn’t have to pee every time I jumped a little higher I know I could get more!
Thanks Kevin! Great class!
Wux1
Snatch x5
45 65 95 115
Wod rx
6rnds 30du.
Not a pr.
– mob
– wu x1
– group mob
– DU practice
– burgener wu
Snatch x3
65-75-85-95 Great sharing the bar with you Patrick!
WOD:
– 30 DU
– 15 power snatch @ 65#
4 rounds+9 Snatches
Cash out: 30 plank switch
Thanks for the help with the kipping Patrick and Jenn!
Nice work Spence! You’re going places buddy!
– mob
– wu x1
– group mob
– DU practice
– burgener wu
Snatch x3
65-85-85
WOD:
– 30 DU
– 15 power snatch @ 75#
5 rounds
Cash out: 30 plank switch
Tough wod but fun! π
Mob + WUx2
GHD Situps 4×12
GHD Hip Ext. 4×12
Backsquat
220 x5
250 x5
290 x7 (PR)
Group Mob. + Burgener WU
Power Snatch 5-5-3-3
95-105-115-125
WOD Rx = 5 + 8 P.Snatch (PR by 24 reps)
Mob and Warm Up
Power Snatch Practice (Nice work Spencer!)
WOD Rx’d: 4 rounds + 12 Snatch (PR is 5 round + 22 DU)
Mobility
WU
Group Mobility & WU
DU practice
Strength power snatch
25-30-35-40
WOD
30 DU
15 power snatch (35#)
Total 3 rounds + 60 singles
I only counted doubles for the 3 rounds then did singles for the end. Very excited to do doubles in a WOD. Now to get more efficient.
Nice work on the doubles!
Mobility
WUx2
Strength: Power Snatch
35-55-60-65
WOD:
βOpen WOD 11.1β³ Rx’d!
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches @ 55#
Total: 4 Round & 7 Double Unders
Cashout: 30 Plank Switch