Friday 171027
For Time:
-600m Run into
2 Rounds of:
-6 Squat Snatch 95/65 RX+ 135/95 MRX 75/55
-6 Bar Facing Burpees
then
-500m Row or 1km A Bike into
2 Rounds of:
-12 Pull-Ups or 6 Ring MUs
-6 Hang Squat Cleans
then
-200m Run or 250m Row or 0.5km A Bike into
2 Rounds of:
-3 Squat Snatch
-3 Bar Facing Burpees
-3 Hang Squat Cleans
-3 Bar Facing Burpees
Post time to responses.
We’ve got our hoodies ready for PRE-ORDER! Click on the link below to order yours today!
Squat snatch: 3@95; 2@115; 1@135 x 2 sets
Hang squat clean: 3@135; 2@185; 1@215 x sets; 1@245
*
WOD as rx’d: run- row- run
12:47
5k row
27:09.1
Vacation wod: Angie
100 pull-ups
100 push-ups
100 sit-ups
100 squats
27:03
3x 15 shoulder shrugs, 15 curls
30# first round
20# rnds 2&3
Squat Snatch: 3@135#; 2@135#, 1@155#, 1@205# (fail)
Hang Squat Clean: 3@205#; 2@225#; 1@255#, 1@285#
WOD Rx+=16:28
Squat snatch:
3@95,2@115,1@135,1@135
Hang squat clean:
3@135,2@185,1@215,failed 245
WOD RX:
11:13
snatch 3@185 2@205 0@225
hang clean 3@225 2@275 1@295 1@315
RX+ run/row/bike
15:35
Squat Snatch up to 155#
Hang squat clean up to 215#
WOD Red with ring muscle ups
19:28
Squat Snatch up to 145#
Hang Squat Clean up to 215#
—
WOD. Rx’d (w/Ring MU’s)
14:33
0530 at koda
dead hang to power snatch- hang power snatch – power snatch
12 EMOM @85 worked on form
wod
3 RFT
200m run
12 PC 105#
12 C2B
12ish? mins
–
12pm at CFJ 🙂
squat snatch up to 105#
(failed 115#)
hang squat clean up to 145#
(failed 155#)
wod with 85#, running, pullups
15:16
SUCH a fun class!!! love coming home to my cf family 🙂
Squat Snatch
3 TnG @ 185#
2 TnG @ 195#
1 @ 205#
1 @ 225# (tied PR)
Hang Squat Clean
3@225#
2@255#
1@275#
1@285#
WOD
Rx+ with Ring MU’s
Time: 12:49
Squat Snatch up to 95#
Hang Squat Clean up to 85# only
Wod as rxd (run,row,row)
15:29
Squat snatch
Failed 135# x 2
Hang squat clean
135# called it good, still nursing a bum wrist
Wod w/ 85#, 3 MU each round, running
15:11****
Accidentally only did one round on last set of 2 rounds
Fun noon class!!
SS/HPC-3,2,1,1
SS: 95, 115, 135, 155
HPC: 155, 185, 205, 235(f)
WOD Rx’d: 13:41
SS: 25,35,40,45
HPC: 45,50,60,70
WOD w/25# for Snatch squats and 45# HPC
2nd rd did ring rows and remaining jumping pull ups
21:16
For our party tomorrow here’s our address
7742 S Indian Ave
Tulsa OK 74132
You can park at the club house and our house is the next one past it closest to the park!
SS
95-115-135-135
HSC
135-165-185-205(f)
Wod rx
12:39
still no squatting or running today…
WOD w/assault bike for runs, 65#PS and HSC, ring MU’s, slow moving bar facing burpees!
14:05
SS/HPC-3,2,1,1
SS- 75,95,105,115
HPC- 125,145,160,170
WOD Rx’d
15:18