**“Lane”**

**5 Rounds for max reps of:**

.75% Men, .65%Women Bodyweight Hang Power Snatches

Handstand Push-Ups

****Once Hang Snatch is complete immediately walk over and conduct Handstand Push-ups****

***Start a new round every 6 minutes***

**Scaling:**

For each movement, pick modifications that allow you to complete at least 10 reps. Reduce the weight on the snatches so that it is still heavy for you but light enough that you can cycle the reps. Newer athletes should treat today as an opportunity to practice two difficult movements.

**Intermediate Option:**

**5 rounds for max reps of:**

2/3 bodyweight hang power snatches

Handstand push-ups

**Beginner Option:**

**5 rounds, not for time of:**

10 hang power snatches 65/45#

10 push-ups

PeteHPS: 5 x 12 @ 115

HSPU (kipping, 1 abmat):14-11-12-11-7

60 + 55 = 115

Michael WheelusBW (185) x .75 = 135lbs

Strength

135

WOD

5 rds of 10 HPS (@135lbs) & 10 HSPU

William GomezBW (164.9) x .75 = 123.67lbs

Strength @ 125

WOD RX : 131

1- 10/13

2-10/16

3-11/15

4-11/18

5-12/15

William GomezWod weight @ 125lbs

Kevin FathFront Squat: 2@260, 2@260, 2@280, 1@320, 1@320, 1@320, 1@320, 1@320

Back Squat: 5@275, 3@315, 3@315, 3@315, 3@315, 3@315

Wide Grip Bench Press: 8@205, 8@205

Machine Row: 5×10

Pec Flyes: 5×10

Hang Power Snatch @155: 6/5/5/5/5

Strict Deficit HSPU @210: 2/2/2/2/2

Ryan AlonsoActive recovery – battle at the ranch WOD prep w/ Breck, Steph, & Jessica

Burpees and Rowing

Great job guys!!

ChandlerStrength

3 95# HPS + 3 strict HSPU

WOD

5 rounds every 6 minutes

7 85# HPS + 7 strict HSPU

400m run

RachelBBW (114) x .65 = 74.1

WOD RX : 75#

1- 10/15

2-10/20

3-10/25

4-10/26

5-10/22

Total reps: 158

MollyAmazing job!!!

Sean KWOD 95# snatches (should’ve went a little heavier) and strict HSPU

1. 10/5

2. 10/5

3. 10/5

4. 10/5

5. 12/8

maxLane @155#

Snatch HSPU

12 10

11 14

11 11

10 9

10 10

Total:

snatch 54

hspu 54

Total 108

2.

JimDHPS all at #115

HSPU with one 2” mat

5 rounds the same of 6+4 HPS then 10 HSPU UB

MollyActivator with 65-75-75

Wod 75# (I identified as Rachel B’s weight ;))

5 rounds every 6 min of:

10-12 HPS then set of 5

5-6 kipping hspu then 4-5 strict w/ 1 pad

10 barbell push-ups

On 4th and 5th round did set of 5 then 12 WBS to 11’ target with 14# ball—-challenging but fun!

Katie BActivator- 3 HPS + 3HSPU (all strict)

95-115-125

WOD rx (0.65% BW- 97lbs)

all HPS unbroken

Rd 1: 13 HPS / 15 kipping HSPU (ub)

Rd 2: 10 HPS/ 5-5 strict HPSU

Rd 3: 10 HPS/ 5-3 strict HPSU

Rd 4: 10 HPS/ 4-2 strict HPSU

Rd 5: 15 HPS/ 10 kipping HSPU (ub)

800 M jog after last set of HSPU

Fun 12 class! Thanks Coach Jess 😉

Katie B58 HPS total

49 HSPU- 24 strict HSPU/ 25 kipping

KevinActivator: 3 HPS + 3 HSPU

95-115-135

—

WOD @ 115#

Hang Snatch – 12, 12, 12, 11,10

Strict HSPU – 10, 10, 9, 7, 6

ButterActivator- 3 HPS + 3HSPU (all strict)

95-115-135

WOD rx (0.75 BW= 135lbs)

all HPS unbroken

Rd 1: 10 HPS / 5/5 strict HSPU

Rd 2: 10 HPS/ 5/5 strict HPSU

Rd 3: 10 HPS/ 5/5 strict HPSU

Rd 4: 10 HPS/ 5 strict/ 10 kipping HPSU

Rd 5: 10 HPS/ 3 strict into 5 kipping HSPU

50 HPS/38 strict HSPU/ 15 kipping HSPU=103 total reps

Shawn C.Strength

95-115-125

—

WOD w/ an added 400m run every round. Strict HSPU. Good idea Husk!

Rx’d weight at 130# (BW = 174#)

Hang Snatch – 6, 6, 6, 4, 2 (24 total)

Strict HSPU – 17, 12, 10, 8, 12 (59 total)

Chris C.Activator: 3 HPS + 3 HSPU

Up to 115#

WOD: w/95#

Broke each 6 min round into 3 sets of 5 HPS & 5 HSPU.

Total reps: 150

Breck46/5’7″/175

Activator- 3 HPS + 3HSPU (all kip)

95-115-135

“Lane”

With 135# Hang Snatch

all Hang Snatch unbroken

*waited until clock hit 2 minute mark before starting HSPU’s

Rd 1: 10 HPS / 10 Strict right into 8 Kip for 18 total HSPU’s

Rd 2: 10 HPS/ 10 Strict right into 7 Kip for 17 total HSPU’s

Rd 3: 10 HPS/ 10 Strict right into 5 Kip for 15 total HSPU’s

Rd 4: 9 Hang power with 1 hang squat for 10 total/ 10 Strict right into 1 Kip for 11 total HSPU’s

Rd 5: 7 Hang power with 3 hang squat for 10 total/ 8 Strict HSPU’s

50 Hang Snatch/48 strict HSPU/ 21 kipping HSPU=119 Total Reps

AngieStrength 45-55-65

WOD

5 rds

15 hang power snatch 45#

10 hspu 3 abmat

2 min bike

StephActivator

85-95-110

WOD @105# (107# would be 65%)

7-7-7-7-7

10-10-10-10-15

Bike cals with legs only 5-7-10-10-10

KP abs

GeorgieMod wod for back

Strength: bench press

5@105

4@120

3@ 130

2@ 140

1@ 150, 160

Every 6 minutes:

10 bench press 105#

10 strict pull-ups

5 strict HSPU (1 mat then 2 last 3 rds)

10 cal AB

J StoneGarage wod

3 rds

10 CNJ 135#

25 cal bike

J StoneGarage wod

3 rds

10 CNJ 135#

25 cal bike

9:43

ChrissyStrength up to 1@85#

5rds (E6MOM)

10 HPSN 55#

8 HRPU (on toes)

10 ski cals

Jimmy MStrength 95/105/115 w strict hand stand push ups with ab mat and 15# plate as riser

Wod:

5 rounds of:

7 hang power snatch at 100#(should have gone a hair heavier maybe)

7 hspu with ab mat and 15# plate as riser…did 4 strict and 3 kipping until 5th round and did 2 strict and 5 kipping

400m run

completely stole this idea from Chandler so thank you for that!!! It was a super fun one.

LindaActivator

W/35# and strict pushups 5 reps of each

All 3 rds

WOD 10 HPS w/35#, 10 strict pushups, 200m run and 10 sit ups ea round

(but didn’t do push ups first rd)

Josh McCallumActivator: Hang snatch up to 135#

2 wall walks

WOD:

Every 6 min for 5 rounds

7 hang snatch at 95#

2 wall walks

400m run

3:11, 3:12, 3:14, 3:07, 2:44

Kicked over on the wall into hand stand push up position for the first time after class. Happy birthday Peggy!