WOD:
A. Cluster Build Up: 1 power snatch to 1 hang power snatch E2MOM x 5 sets
B. 10 rounds for time of:
1 power snatch 95/65 RX+ 135/95 (MRX 75/55)
3 hang power snatch
6 chest to bar pull-ups RX+ 3 ring muscle-ups (MRX 6 regular pull-ups)
8 over the bar burpees
C. Core & Shoulder Accessory Training:
30-50 ring push-ups
20-40 evil wheels
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Ashley got da hops! She is getting stronger everyday and all those PRs this past week are showing! Great work Apple Ashley!
Ashley rocking those box jumps!
Apple Ashley!!! A perfect example of where hard work and consistency can get you!! Keep being awesome Ashley! 🙂
Ashley is fearless with a smile every day! Keep jumping, lifting, pulling, running, and squating your way to the top you total Stud Muffin!
A. 145#, missed 165#.
B. 21:08 RX. Thanks for the kipping tips Kodie. Made life a lot easier.
C. Complete.
This stud muffin wouldn’t be where I am today without the amazing encouragement and motivation from my awesome trainers as well as other members. I am very blessed to be a part of the CFHSV family!
Success this morning was just making it to class!
A: 135 across, just trying to dial it in
B: 18:48 Rx
C: 50 ring push-ups, 40 evil wheels
A: 115
B: 19:37 RX
A. 160# (PR for both!)
B. 19:40 Rx
Great class Kodi – I enjoyed dialing the movements in with the PVC.
Nice picture, Ashley!
A. 65-75-80-85-90(x)
B. 17:50 Rxd
Only had time left for 20 evil wheels
Great coaching as always, Kodi!
7:00am Class:
A: 165#, failed hang at 175#
B: 21:15, RX+ (ripped left hand badly in round 3, killed my snatches😑)
C: Conpleted, 4 sets of 10 ring push-ups and evil wheels)
– Awesome class Kodi!
Completed*
A. 180
B. 17:58 rx+
Could. Not. Catch Sir Bradley and that smokin time. Nice work homeboy
That is one hard working lady right there! Keep it up Ashley. Getting stronger and fitter every day.
A. 170 (failed hang at 175)
B. 16:16 Rx+
Smoking fast!!! Way to go Bradley!!!
A. 155
B. 14:43 @ 115 w/ MUs, all unbroken
A: 145
B: 8+11 RX
C: Completed
A. 155 – missed 165 hang snatch
B. 9 + 4 Rx
Ashley is so sweet and such a hard worker! Keep it up!!
Snatch Cluster = 95-115-135-140-145 – It was ugly but able to get 145. A little surprised about this as I have not gone this heavy in awhile.
I was short on time and also knew I couldn’t do RX+ weight so I did 20MUs for time before I started.
20 ring MUs = 3:42
–
WOD Scaled to 5 rounds and thank goodness, as bad as shape I am in now, 5 rds about killed me anyway. 10 is not in the toolbox YET!
5 RFT
1 Power Snatch 95lbs
3 Hang Power Snatch 95lbs
6 C2B Pull-Ups
8 Over Bar Burpees
Time = 9:36
–
20 Evil Wheels and 30 Ring Push-ups
–
Have a Splendid Day CFHSV
A) 205
B) 17:06 Rx+
A. 120
B. 19:53 RX+
A: 115
B: 24:34 RX+
165
26:05 rx+