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Monday, December 26 2016

Posted by Mandee on December 25, 2016   |   11 Comments

wendy-p

 

 

 

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. 

11 responses to “Monday, December 26 2016”

  1. Nathaniel says:

    That’s Wendy P doing the dang thang! Love the explosiveness!

  2. Mandee says:

    Awesome pic of a stellar athlete! Wendy P putting in work and showing us how it’s done! 🙂

  3. CoachDB says:

    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

    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)

    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

    WOD RX = 15:29 – Did not make time cap but they let me finish. Pretty pumped as I ran the whole thing.

    Rest 1min

    D) – “Kicker”
    21 burpees for Time = 1:11

  4. Mimi says:

    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!!!

  5. Josh Kennedy says:

    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

  6. CJ VK says:

    A. 155(3 TnG) – 175
    B. 142 reps Rx

    Great to see everyone his morning

  7. Justin says:

    155/185pr
    170 rx

  8. Steve Price says:

    A. 175 x 3 tng / 185 x 1

    B. 118 Rx, I second Mimi, that was definitely brutal!

  9. Heath sharp says:

    225×3 PR
    245×1
    190 rx

  10. Matt says:

    A: 135×3; 155
    B: 121 RX