2017 June 19 WOD 

Posted: June 18, 2017 in Uncategorized
Strength/Skill

20 minutes to complete
7×1 Snatch @ 60-95%

Metcon

AMRAP 18
18/12 Calorie Row
15 Box Jump Overs (24/20)
12 Toes to Bar
9 Dumbbell Front Squats (50/35)

Advertisements
Comments
  1. Jim D says:

    Squat Snatch
    95×2
    115×2
    135×2
    145×1
    150×1

    METCON
    4+19 Rx

  2. Luke B says:

    135/155/165/185×2/205/215/225/225failed

    Metcon – 4+75m run. Sandbag 200m run subbed for row/ sandbag zercher squats for DB squats

    Sandbag- 75ish. Heaviest one I could find.

  3. Blake says:

    8×15/15sec HIIT on Bike
    Reverse Hyper
    4×12@280#

    5x 20 sec Push-up sprint
    25/24/20/15/13

    5×20 sec GHD Sit Ups
    10/10/10/10/10

    8×15/15 sec HIIT on 🚴

  4. The Haggs says:

    Joe
    4+21
    35# DB, 20 inch box

    Hollie
    4+27
    30# DB, 20 inch box, did ring T2B

  5. Tanya says:

    SS 60–>95#, up by 5# each rep. All of these felt really good (strange–maybe it was the pizza last night)

    4+200m run+15+11
    200m run for row, 20″ box jumps, 30# DB

    Big 5/6 am classes today!! 😀 So fun to start my week with all of you! Congrats to the ppl who PR’d their snatch today (I know James, Megan, Lauren) !

  6. Kent says:

    Squat Snatch 65×2/75/85/95/105
    Snatch 115

    4 + 6
    Bike 18 cals
    25″ box steps
    Laying ttb
    30/20# Db fs

  7. Lauren Phillips says:

    Strength:
    Worked up to 110# squat snatch PR
    Metcon:
    5 rounds RX – accidentally did 6 extra TTB but did not count them in my score

  8. jks says:

    SS 45/75×3/85/95/105
    AMRAP 3+run+15+2
    Run x 3/Row x 1
    BxStp 18 x 1/ 24 x 3
    K2Chst all
    35# DBFS

  9. Josh Maxwell says:

    Strength:
    No idea where my Snatch is.. so I spent time working on form with Brett.
    Did a couple at 75, a couple at 95 tried and failed at 115.. and then was able to drop back down to 105.. now I have a base.

    Metcon: 3+18+15
    Row
    20″ BJO
    Knee Raises
    35# DBFS

  10. Joe E says:

    Snatch: focused on technique up to 145

    Metcon: Rx 3+18+15+12 I thought I had 1 more minute to finish dumbbell squats I didn’t 😦

  11. Jay says:

    11 100m sprints before WOD

    Snatch worked on form thanks Brett for the tips

    Metcon 4+200m run
    200 m run
    24′ OB half steps half jumps
    40# dumbell squats

  12. Joy says:

    Snatch: 45/55/60/65/65/70/75(pr)

    AMRAP 18: 4+10
    12 Calorie Row
    15 Box Jump Overs (20″)
    12 Toes to Bar
    9 Dumbbell Front Squats (20#)

  13. Jesse G says:

    Power snatch: 95–>125 – increased by 5# increments

    3+18+15+4
    Row
    24″ box
    35# DB

  14. Haley says:

    Snatches: 55/60/65/70/75/80
    80 was really ugly. And it was a power snatch then OHS.

    Metcon:
    3+12+15+4
    Row, 20″ (some step-overs, some jumps), 25# DV

  15. Tim C says:

    Squat Snatch: 125# PR
    AMRAP: Rnds, 200m run, 24″ box steps, 35# DB

  16. Bobby says:

    Recovery day.

    100 cal bike: slow – 9:42

    Lots of mobility

  17. Jimmy H says:

    Snatch work
    135, 155, 175, 185, 195New PRx3
    135 x3 squat snatch

    Amrap
    4+18+6

  18. bigdolan says:

    155 worked technique a bunch

    Metcon 3+18+4

  19. Kimberley says:

    Snatches
    45/50/55

    Amrap 5+3
    Row
    Box steps 16″
    Knee raises (UB until round 4)
    15# DBFS

  20. Brett Christensen says:

    1.) GG qualifier WOD #2
    6 min AMRAP
    6 DLs @ 225
    6 BFB
    8 rounds + 6 + 3
    2.) GG qualifier WOD #3
    4 min segments to 16 min
    2 rounds of
    12 OHS @ 95
    12 T2Bs
    2 rounds of
    10 OHS @ 135
    12 T2Bs
    2 rounds of
    8 OHS @ 165
    12 T2Bs
    2 rounds of
    6 OHS @ 185
    12 T2Bs
    15:40
    3.) PS:
    65% 3 * 2 = 140
    4.) SP:
    100% 3 * 3 = 215
    5.) LBBS:
    70% 3 * 3 = 285
    6.) Gymnastics
    7 * 4 MU w/ :30 rest in between
    7:30
    7.) Midline
    5 supersets of
    18 GHDs
    18 Hip Ext
    8.) ROMWOD

  21. jkeel 42/5'9/180ish says:

    Split snatches at 135#
    Metcon:
    6 rnds +16
    T2B unbroken
    DBFS unbroken

  22. stefgatlin says:

    Metcon – 4+12+15+8
    Thought I was ready for box jump overs but my back started to tighten up after one round so I switched to box step up and overs
    20# DBs

  23. Mark Goff says:

    Snatches
    75-125
    Did mostly squat snatch some power and tried split snatch

    Metcon
    4+18+8
    35# DB

  24. Joshua G Guthrie says:

    Snatches: 95#-145#

    Metcon: 3+18+15+9
    Bike
    24″ box
    Rx T2B
    35# DB

  25. Kim says:

    Squat snatch 55-75# failed 80# x2
    PR is 75#
    Metcon 4+12+15+9
    Row/20″box(jump)/T2B/25#

  26. Cara says:

    PS: Worked from 60-90# Felt good so went for a 1rm and got a 5# pr at 100#!

    Metcon: 4 rds + 12 cals + 15 – rx’d except biked instead of rowed. Jumped on box every time.

    Did 3 rds and stopped with 6:24 remaining. Cleaned up my stuff to go pick up Stella and then Blake text me to let me know he would pick her up. Got my stuff back out and did 1 rd + 12 + 15 in the remaining 6:24.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s