December 2, 2016

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.

dsc_0025

22 thoughts on “December 2, 2016”

  1. 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

  2. Haaaayyy hottie, so strong Jess!!
    Snatch complex
    2@ 65#
    2@ 75#
    Power snatch up to 100#
    Hang squat snatch up to 100#

    Wod rx +
    Round 1: 2 + 1 power snatch*
    Round 2: 2 + 1 power snatch
    Round 3: 2 + 2 power snatch
    * scored round

  3. 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 🙂

  4. 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!

    “Thank you” and way to be smart Nicole. We all already know you are bad to the bone.

    PS & HSS = 115-115-135-135-155-155
    WOD as RXd = 2rds +5reps

  5. 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

  6. 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

  7. 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

  8. 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!

  9. 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!!

  10. Jess, you are my hero!!! Damn!

    Snatch complex
    65#
    Power snatch up to 110#
    Hang squat snatch up to 95#

    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!!

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