Friday 161202
“Snatch Ball” by DB
3 x 3min Innings
-13 Wallballs 20/14 10′ RX+ 20/14 11/10′ MRX 20/10 9′
-3 Power Snatch
-1 Hang Squat Snatch
95/65 RX+ 115/80 MRX 75/55
2min Rest after each 3min inning
**Start each inning over to compare your consistency on this WOD!
**Your Score is your lowest scored inning!
Post score to responses.
Strength: Power Snatch & Hang Squat Snatch
Up to 145#
WOD Rx+:
1) 2 rounds
2) 1 round + 9 WB’s
3) 1 round + 8 WB’s
Score: 1 round + 8 WB’s
Jess lookin’ lean and mean and so strong!!
Strength all w/55#
WOD MRx
1 = 3 rds
2 = 3 rds
3 = 3 rds
Score….3 rds
TGIF y’all! 🙂
SO STRONG my friend!!
Yes!!!! Love!
Haaaayyy hottie, so strong Jess!!
Snatch complex
2@ 65#
2@ 75#
Power snatch up to 100#
Hang squat snatch up to 100#
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Wod rx +
Round 1: 2 + 1 power snatch*
Round 2: 2 + 1 power snatch
Round 3: 2 + 2 power snatch
* scored round
Finally taking Okie’s advice and making some modifications.
200M row- EMOMX3
2 Min for max reps of:
Russ KB swings w/ 35- 60
Butterfly SU- 35
Air Squats- 50
Back Ext- 30
Burpees- 20
A Bike – 10 cal
WOD mod w/ 13 WB & 13 Russian Swings
1) 2 RND + 7WB
2) 2 RND + 3WB
3) 2 RND + 7WB
Great class, Jess! Thanks for letting me fumble around 🙂
Strength up to 145# (power)
WOD Rx —
#1 – 3 rounds + 4 wallballs
#2 – 3 rounds
#3 – 2 rounds + 13 WBs + 1 PS
Jessica is the real deal in so many ways. Blessed everyday knowing she coaches and trains at CF Jenks. Thanks and keep bringing it Jessica!
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“Thank you” and way to be smart Nicole. We all already know you are bad to the bone.
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PS & HSS = 115-115-135-135-155-155
WOD as RXd = 2rds +5reps
Power Snatch 95-135-165
Hang Squat Snatch 115-155-175
WOD
As Rx’d
Round 1=3+3 Power Snatch
Round 2=3+9 Wall Balls
Round 3=3+5 Wall Balls
1 snatch, 1 OHS, 1 hang squat snatch
75#
alternating EMOM power snatch/hang squat snatch
up to 145#
WOD Red
Innings
1: 2 rounds + 8 WB
2: 2 rounds + 4 WB
3: 2 rounds
Score: 2 rounds
Power Snatch 115, 145, 185
Hang Squat Snatch 145, 185, 205
WOD w/ 115# and 10′ WB Target
1. 3 Rounds
2. 3 Rounds
3. 3 Rounds
Warmup 65#
Strength @ 75, 85, 95#
WOD w/80# and 10′
2 rds each AMRAP
Great pic, Jess!
Warm up Complex w/65#
Power Snatch up to 110#, f 120… gonna get it next time
HSS up to 105#
WOD as Rx’d
3 + 13 WB… died
2 + 13 WB
2 + 13 WB
Power snatch 125-165-185-195
Hang squat snatch 135-165-185-205
Wod rx
1. 4 rounds
2. 4 rounds
3. 4 rounds
Warm up complex w/65#
Power snatch
95-115-125(f)-125
Hang Squat Snatch
85-105-120
WOD rx’d
3 rds
2 rds+11 WB
2 rds +11WB
Thank u all!
Max awesome job..U got that homerun or i guess grand slam breck thought no one could get!
Warm up w/ 55
Power Snatch – 75-85-90
Hang Squat Snatch – all 75
WOD RX+
Rd 1- 2+7WB
Rd 2- 2
Rd 3- 2+1WB
Warm up w/ 65#
Complex all with 85#, last Hand Sq w/ 90#
Wod w/ 80# 1st rd, 75# last 2 rds.
Rd 1- 2 rds + 3 P. Sn
Rd 2- 2 rds + 8 WB”s
Rd 3- 2 rds even
Great Job Shannon, Dana, Nikki, Sam, Cindi and Allie!!
Strength up to 145#
WOD Rx —
#1 – 3 rounds + 5 wallballs
#2 – 3 rounds
#3 – 2 rounds + 10 WB
Warm up complex w/ 55#
Strength w/ 65-75-85
WOD as Rx’d
Round 1 = 3 + 9 WB
Round 2 = 3 + 2 WB
Round 3 = 3 + 3 WB
Jess, you are my hero!!! Damn!
Snatch complex
65#
Power snatch up to 110#
Hang squat snatch up to 95#
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Wod rx
Round 1: 3 + 11WB
Round 2: 3 + 6 WB
Round 3: 3
Thank you all for your love and support through my dad’s surgery! I appreciate your thoughts and prayers! Sure felt good to be back in the gym today!!
And…Max=AMAZING!! Grand Slam, baby!!!
Both snatches up to 175#, which felt really heavy today
Wod as rx’d
3+3
2+15
2+13