75 Power Snatches (75/55#)
This WOD came up on Jan.21, and it gave people some grief. Break it up into manageable chunks and chip away at it. Remember to scale appropriately. If you need advice on how much to scale, ask a trainer. For the move, keep a tight back, fast hips and active shoulders. Enjoy the second Hero WOD of the month!
Darn it…totally thought I had a PR today 🙁
CW x 2
Power Snatch 35-55-65-75
WOD – Randy
Time – 8:33
Thanks for the push again Ed. You have been a huge help!
I’m pretty sure you used a different weight last time! good push today 🙂
CFWU x 2
Shoulder Press x 5
45-65-95-105-135
“Randy”
75 Power Snatch # 65
Time 9:23
Warm up and burger warm up
Strength squat snatch which I SUCK at 1-1-1-1-1
65-95-115-135f-135pr- 135f
Hero WOD
Randy
75 powersnatchs at 75lbs
4:59 PR last time was 6:28
Cash out stretch!
Nice push today morning crews, Randy is a tough one
Wow, fast Ed!
I’ve got to work late today. Please cancel my 5:30. Thanks
WU x 2
Burgener WU x 2
Front Squat 3RM – 45-65-75-75 Oof!
Randy @ 45# – 8:59 😀
Great work this morning everyone! Welcome Kerri! You did fantastic on your first WOD!
Welcome back and congrats on the cert Jo, Gabrielle, Heather and Kevin!
Kevin need to cancel my 4:15 class for today.
Hey Kevin, could you cancel my 6:30 for tonight? I’m going to come tomorrow instead. Thanks
Kevin, I just booked for the 6:30 class instead can’t make it for 5:30 (Worked)
Kevin I am starting back at the gym in the morning instead of tonight, please cancel my 6:30. Jane is going to help me get my ass back into gear, I’m in desperate need of some encouragement!
Then you are going to the right gym 😉
Yay, workout dates with my BFF! Guess what? She’s going to do Fran as rx’d by Christmas! Woohoo!! *Insert virtual Herkie here.*
I just thought of something…maybe she’s already done that. Hee hee hee!!! Maybe it’s me that needs to do that. Ha ha ha ha!! We’ll figure it out Trace. I’m going to stop talking to myself now.
herkie herkie herkie!
Randy as Rx’d
4:20 (old pr was 5:56)
shit man, nice!
Randy
First 20 with 55#
Rest 45#
9:23
This was tough! I even got my first rip tonight, which by the way hurt like a bitch when the soap hit it 🙁
Thanks Gabrielle for your support through the last 20 🙂
Angela you rocked it girl!
WUx2
burgener WUx2
strength power cleans
Randy @ 65pounds testing shoulder
3:54
I’d say you’re shoulder passed the test 🙂
CFWU x 2
Burgener WU x2
Back squat 1’s
135-185-205-225-240PR
‘Randy’ Rx’d
4:27
Glute stretch of 4 min.
I love the stretching after the WOD. Continue that Kevin
I agree with Marc on the stretching 🙂 it’s an awesome addition. Yay coach!!!
4:27 damn man. I hate you.
CFWU x 2
Burgener WU x 2
Practice power snatch: 45-55-60-65
WOD: Randy @ 45#
Time: 9:20
CFWU x 2
Burgener WU x 2
Practice power snatch: stopped at 75lbs and just worked on technique
WOD: Randy @ 75lbs
Time: 8:37
Missed my PR by 2:43!!! Wow vacation was not good for me 🙂
CFWU x 2
Burgener WU x 2
Practice power snatch: stoped at 85 lbs
WOD: Randy RX’d (55lbs)
Time: 6:47
Feels good to be back!
you were AMAZING!!!!!!!!!
Wow Corinna!!
yay corinna! you’re one tough cookie!
Crossed arms Front Squat (still can’t do a real front squat) –> 5RM
135-165-1850 stopped there because my lower back is still sore from last week.
WOD w/ 75# –> 4:20 (PR by 24 seconds I think)
I think I could have cut off 10-15 seconds if my lower back would have been better!
Probably slower after that incredibly heavy last rep 😀 kinda surprised that it’s not a PR
Yes 1850 was heavy! 🙂
That was my post P money
I was a bit suprised my Steph commennt…
CFWU x 3 (because i just love it so much a.k.a. i wasn’t paying attention)
Burgener WU x 2
WOD: Randy @ 35lbs 71/75
seeing as how this was my first WOD ever, it is a personal record. *chuckles* 🙂
Thanks to everyone for the warm welcome! I loved every minute of it…after i was done. 🙂
Welcome to the group!
Welcome aboard 🙂 looking forward to meeting you!
CFWUx2
Power Snatch x1
65-95-115-125-135 Whole bunch of fails in there too.
WOD: Randy @75
Time: 8:09
WU x2
Burger WU x2
Strength Push Jerk x5
65-75-80-85×3-85×3 Not workin for me today
Randy @ #55
65 reps in 10 Mins
Thanks for the encouragement Ed..agree with Gill you have been a huge help :o) and nice PR today!
Hope ya’ll don’t mind me lurking in your evening classes but I’m enjoying helping out! You’ll see more of me…sorry!
Sorry..it’s Burgener..got yelled at…I should know better :o)
Get used to it ;P
Warm up times 2
Burgener warm up times 2
Snatch practice
35×5-45-55-65-70-75 (pr)
WOD Randy
75 Power snatches for time (55# rxed)
Time: 8:36 PR for weight (last time I did a snatch only workout I was lifting 45). Felt like puking starting at number 50… Told our coach to f*** off at number 70 (sorry Kevin I know you were just trying to help me finish faster, but did not feel like joining the pukie wall!) Joanna I will definitely take you up on the help with my kipping pullups… Tried them with the green band tonight and hit the bar with my throat (ouch!) i thinking I might be able to move up to the yellow band 🙂
Amanda, you did a really good job at jumping that bar up… This was a goat WOD for you and you put up a fantastic fight – YOU ROCK!!!
Great job on another tough one everyone 🙂
Yay yellow band!! We’ll have you kipping in no time! Great job with the WOD today too!
Thank you Joanna 🙂 for that and your encouragements and tips tonight! It’s great to have a new fellow trainer 🙂
awesome gabrielle – i knew you really wanted heavier power snatches on the PS / OHS WOD last week. you ripped this one out!
CFWU x 2 (no RR, no dips)
AMSAP 10 min on back and neck – ouch and wow! Going to get a lacrosse ball tomorrow. Thanks Kev
Burgener WU x 3 (45)
Practice Power Snatch
WOD Randy 10 min max
75 Power snatches (75 – sub 45)
————————
5:52
AMSAP 10 min. More lacrosse ball on back/neck, and Glutes stretch. Needless to say you could drive a truck between my head and knees. Will keep at it though.
Great to be back 🙂
CFWU x 2
Strength – Snatch Practice
Made it to 115
WOD – “Randy”
75 Power Snatches 75#
Time: 6:56