WOD:
A. 20 minutes to build up to a 3RM TnG snatch and a 1RM snatch (power or squat)
B. 16 minute AMRAP of:
30 over the bar burpees
30 snatch 75/55 (MRX 45/35)
25 over the bar burpees
25 snatch 95/65 (MRX 75/55)
20 over the bar burpees
20 snatch 115/80 (MRX 95/65)
15 over the bar burpees
15 snatch 135/95 (MRX 115/80)
10 over the bar burpees
10 snatch 165/115 (MRX 135/95)
5 over the bar burpees
AMRAP snatch 185/125 (MRX 145/100)
REMINDER: We will have TWO classes today at 1030AM and 1130AM. All other classes are canceled.
That’s Wendy P doing the dang thang! Love the explosiveness!
Awesome pic of a stellar athlete! Wendy P putting in work and showing us how it’s done! 🙂
Wendy P is all around FIT. Try her on a run, bike, swim, WOD, and even strength session and she will show you FIT from all angles!
Drop In WOD at CF Bartlesville. Great Time, People and Class
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A) – Snatch High Pull + Hang Snatch, 3-3-3-3-3 = 75lbs – 95 lbs – 130lbs – 135lbs (2-2) – 155 (2-1/Fail then 2-2)
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B) – Back Squat 5@75%, 5@80%, 5@85% = Pulled from floor = 155-185-205lbs
C) – For time / 15min cap
Run 800m
10 Squat Snatch 95/65
Run 600m
20 Hang Power Snatch 95/65
Run 400m
30 OHS 95/65
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WOD RX = 15:29 – Did not make time cap but they let me finish. Pretty pumped as I ran the whole thing.
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Rest 1min
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D) – “Kicker”
21 burpees for Time = 1:11
A: 80#
B: 85#
C:132 scaled to 55#
That was as brutal as it looked after eating, drinking & being merry…
Get it Wendy P!!!
Heck of a crowd at the 1030 class, a lot of motivated, post-Christmas CF’ers!
A: worked 3RM TnG at 135# E2:MOM for 6 sets.
B: 194 reps. Sub’ed in KB snatches (16kg, 20kg, 24kg, and 65#DB) for barbell; regular burpees. A good scale for me, as my hands were already hurting from the barbell work; KB allowed me to keep working
A. 155(3 TnG) – 175
B. 142 reps Rx
Great to see everyone his morning
155/185pr
170 rx
A. 175 x 3 tng / 185 x 1
B. 118 Rx, I second Mimi, that was definitely brutal!
225×3 PR
245×1
190 rx
A: 135×3; 155
B: 121 RX
191 rx