Power & Hang Power Snatch = E2MOM
3 Power Snatch – 3 Hang Power Snatch
2 Power Snatch – 2 Hang Power Snatch
1 Power Snatch – 1 Hang Power Snatch
1 Power Snatch to 1 Hang Power Snatch
3min AMRAP:
3 Power Snatch 95/65 RX+115/75 MRX 75/55
3 Hang Power Snatch
6 Box Jump Overs 24/20″ RX+30/24 MRX 20/18
Rest 3min
3min AMRAP:
Row or Assault Bike for Calories
Rest 3min
3min AMRAP:
6 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12
6 American Kettlebell Swings
9 Box Jumps
*Athletes choice on order of AMRAPs*
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Home WOD
For Time:
6 Rounds of:
6 Ground to Overhead
6 Step-ups / Jump overs
200m / 1 minute Run
12 Weighted Swings
6 Step-ups / Jump Overs
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This is awesome! Wendy P stayed busy and fit at home and now she’s back in the building at CFHSV! She can lock it out upside down and right side up…she’s bad like that. She’s also good like that. Wendy has been at CFHSV for years and is a total fitness stud. She’s got skills, a sense of humor, a work ethic second to none, and is as good a person you’ll find at CFHSV. Thanks for calling CFHSV home Wendy, you rock ?
Ain’t no athlete like Wendy P!!! Love this lady. Miss seeing her riding through our hood on your meemaw bike!
Awesome picture!
Wendy, awesome picture!
Wendy P showing her skills both in and out of the box! This lady is a fitness guru. She can do it all and she has an incredible work ethic to match her adventurous, energetic spirit. Wendy has been throwing down at CFHSV for a long time and although I don’t think it was ever her intention, she has undoubtedly become a CrossFit stud! Keep it up, Wendy! ?
Thank y’all for the kind words! Mandee I am cracking up at your comment…and you are so right!!! I started CF with the hope it would make me a better triathlete & give me something to do during the “off season”. Now I can’t imagine what I would do without CF & the people I have met at CFHSV. I guess you can say I drank the juice ??
95-115-135
4+7/55/3+15
I’m interested in the Wendy P white claw workout program
Never know when and where Junkyard gonna show up. Today it was the 7am. He’s fearless. Nice work
PS: 135(3)-155(2)-175(1)
HPS: 135(3)-155(2)-175(squat ?)
4 / 2+14 / 53 (bike) rx+ (1st, 3rd, 2nd)
VK was kind enough to let me join him for the strength portion so I could witness perfection. He didn’t disappoint. He was also kind enough to beat me by 1 calorie on the bike. He’s a beast and gentleman at the same time.
You’re too kind, N8 dawg – it’s always a please to pick up heavy things with you.
Phase One Pearson is “elite”
95 across
3+6 / 47 / 3+3
BP continues to make progress and today was another step in that direction. He is a living breathing process and it’s why he always achieves. Congrats Sir
He’s quite literally #OnTheHunt
A. 135 – 155 – 165
B.
4 + 3 rx +
52 ( bike )
3 + 12 rx +
A. 55-65
B. 3 / 42 row / 3
“Though she be but little she is fierce.” I learned early on not to ever underestimate what Wendy can do. Girl will run in the rain, do some muscle ups, and then leave for a triathlon. Her strength and speed are equally balanced with humor and sincerity. We love you big, Wendy!
Love that. True on all counts Kim. Also, great job today on the WOD, visiting with friends, and helping to make CFHSV what it is.
A. 115/135; 155/155; 185/205; 210
B. 4+2/ 4/ 41 (3-1-2) bile
Oh man I totally screwed that up.
4+2 first one (2nd)
41 cals bike (3rd)
4 even on the last one (1st)
Rx
A. 115×3, 115×3, 135×2, 135×2, 165×1, 165×1, 165(complex)
B. 4 Rx (1st WOD), 2 + 12 Rx (2nd WOD), 48 cal row
A. 125 for 1 to 1
B. 5+1 / 32 / 3+5 RX+ bike
Those were some snappy snatches today Mand!
A. 190 split power
B. 4+5/55 row/2+14 Rx+ (1/3/2)
PS: 155-170-185
HPS: 160-175-185
190 Power Snatch to Hang squat snatch
Snatch – 4+5 Rx+
KB – 3+7 Rx+
Bike – 40 Cals
Andrew and I made the 5:15pm class. Good times.
PS: 95-125-145
HPS: 105-135-145
Combo: 145
Metcons: 3+5, 44 cal bike, 3+0 all Rx