WODs

Mon, Apr 10 2017

Sat, Feb 11, 2023 at 7:00am Half Marathon Row

Most Recent Benchmark:
Sunflower Total on Oct 24, 2025 (75 days ago)

Helen

Lil' Rog

USAW Snatch Progression

Squat Snatch Max

BC.007

Helen

(Time, Rx2, Rx3)
3 Rounds for time:

400m Run
21 Kettlebell Swings 53/35
12 Pull-Ups

RX2=Ring Rows
RX3=44/25 & Ring Rows

Planned: Thu,Mar6,2025 Tue,Mar5,2024 Tue,Aug8,2023 Tue,Mar7,2023 Wed,Jul22,2020 Wed,Apr10,2019 Wed,Jun14,2017 Mon,Apr10,2017 Wed,Jun15,2016 Mon,Aug31,2015 Mon,Jun15,2015

Today

All Time

1^st

9:28 Rx

Steve S Mon, Apr 10, 2017

1^st	9:30 Rx	Akilah Wed, Apr 10, 2019
2^nd	9:51 Rx	Erica Wed, Apr 10, 2019
3^rd	9:54 Rx	Rachel Pe Wed, Apr 10, 2019
1^st	8:06 Rx	Lou Wed, Jun 15, 2016
2^nd	8:50 Rx	Justin C Tue, Aug 8, 2023
3^rd	9:28 Rx	Steve S Mon, Apr 10, 2017

Steve S

9:28 Rx

Lil' Rog

(Reps)
AMRAP (12 minutes)
21 Double Unders
9 Medball Cleans (20/14)
2 Deadlifts (275/185)

Planned: Wed,Jan23,2019 Mon,Mar12,2018 Mon,Nov27,2017 Mon,Apr10,2017 Mon,Dec26,2016 Mon,Dec21,2015

Today

All Time

1^st	309 Rx	Akilah Mon, Apr 10, 2017
2^nd	280 Rx	Erica Mon, Apr 10, 2017
3^rd	201 Rx	Becky S Mon, Apr 10, 2017
1^st	349 Rx	Steve S Mon, Apr 10, 2017
2^nd	299 Rx	Roger L Mon, Apr 10, 2017
3^rd	279 Rx	Roger ( Mon, Apr 10, 2017

1^st	384 Rx	Erica Wed, Jan 23, 2019
2^nd	342 Rx	Kandi Mon, Nov 27, 2017
3^rd	320 Rx	Davida Mon, Mar 12, 2018 Taryn B Mon, Nov 27, 2017
1^st	349 Rx	Steve S Mon, Apr 10, 2017
2^nd	299 Rx	Roger L Mon, Apr 10, 2017
3^rd	288 Rx	Marc Mon, Nov 27, 2017 Patrick O Mon, Nov 27, 2017 Roger ( Mon, Nov 27, 2017

Greg A	150	155lb, singles
Erica	280 Rx	rope issues
Akilah	309 Rx
Steve R	156 Rx
Alissa M	152	135lbs - DID HER DU
Chan	190	185 lbs, Bike MOD instead of DU (Shin)
Kevin H	140 Rx
Lou	276	singles
Angie H	185 Rx
Roger L	299 Rx
Colt	192	step ups
Becky S	201 Rx
Karlee	149	singles
Matt B	183	#135
Amanda R	193 Rx
Ryan J	224	135
Brian B	186	singles
Esther	199	163#, singles
Joely	129	123#, singles
Lezlee	160	83#, singles
Marta	155	123#
Rachel Pe	190	83#, singles
Guy	224 Rx
Steve S	349 Rx
Mitchell	224	singles
Roger (	279 Rx

USAW Snatch Progression

(Check In)
*Focus is on form NOT lifting heavy

[Optional Martin Clean Progression]
3x5 Snatch grip shrug jumps from power position
3x5 Snatch grip shrug jumps from mid-knee
3x5 Power Snatch from triple-extension
3x5 Snatch grip lift-offs
3x5 Snatch grip deadlifts
[Optional Martin Clean Progression]

3x5 Power Snatches from power position
3x5 Power Snatches from mid-knee
3x5 Power Snatches from platform

3x5 Snatches from power position + overhead squat
3x5 Snatches from mid-knee + overhead squat
3x5 Snatches from platform + overhead squat

3x5 Snatches from power position
3x5 Snatches from mid-knee
3x5 Snatches from platform

Planned: Mon,Apr10,2017 Thu,Nov24,2016

Squat Snatch Max

(Weight, Main)
Take 12 Minutes to find your 1 rep max squat snatch weight.

Planned: Mon,Jun27,2022 Mon,Nov2,2020 Mon,Nov18,2019 Mon,Jun10,2019 Mon,Jan7,2019 Mon,Jul16,2018 Mon,Aug14,2017 Mon,Apr10,2017 Mon,Jan16,2017 Mon,Aug29,2016 Mon,Mar7,2016 Mon,Oct12,2015

Today

All Time

1^st	118 Rx	Erica Mon, Apr 10, 2017
2^nd	113 Rx	Akilah Mon, Apr 10, 2017
3^rd	73 Rx	Becky S Mon, Apr 10, 2017
1^st	210 Rx	Steve S Mon, Apr 10, 2017
2^nd	175 Rx	Steve R Mon, Apr 10, 2017
3^rd	95 Rx	Kevin H Mon, Apr 10, 2017

1^st	155 Rx	Davida Sun, Aug 4, 2019
2^nd	133 Rx	Jes Mon, Jun 27, 2022
3^rd	123 Rx	Erica Mon, Aug 14, 2017
1^st	210 Rx	Steve S Mon, Apr 10, 2017
2^nd	205 Rx	Chris Jo Mon, Jun 27, 2022 Russell H Mon, Jun 27, 2022 John Z Mon, Mar 7, 2016
3^rd	185 Rx	Ian R Mon, Jul 16, 2018 Bill Mon, Dec 7, 2015 Roger L Wed, Oct 14, 2015

Greg A	65 Rx	19^th
Erica	118 Rx
Akilah	113 Rx	4^th
Steve R	175 Rx
Alissa M	55 Rx
Kevin H	95 Rx	95 yes, 105 short squat by a little
Becky S	73 Rx	shoulder issues
Steve S	210 Rx	1^st

BC.007

(Time)
3 rounds for time

6 Russian Twists
(2count) w/medball of your choice

12 Superman Rocks

24 Burpees

Rest for 3 minutes
1000 meter row for time.

Planned: Wed,Jul17,2019 Mon,Apr15,2019 Tue,Jul17,2018 Wed,Dec20,2017 Wed,Jul12,2017 Mon,Apr10,2017

Today

All Time

1^st	14:50 Rx	Lezlee Mon, Apr 10, 2017
2^nd	16:59 Rx	Esther Mon, Apr 10, 2017
3^rd	17:13 Rx	Martha Mon, Apr 10, 2017
1^st	15:41 Rx	Kevin H Mon, Apr 10, 2017

1^st	10:13 Rx	Esther Tue, Jul 17, 2018
2^nd	10:26 Rx	Brenda K Tue, Jul 17, 2018
3^rd	14:50 Rx	Lezlee Mon, Apr 10, 2017
1^st	8:30 Rx	Matt Y Tue, Jul 17, 2018
2^nd	13:58 Rx	Roger ( Wed, Dec 20, 2017
3^rd	14:33 Rx	Zach Wed, Jul 12, 2017

Kevin H	15:41 Rx	8:36, 4:05 14# MedBall
Becky S	17:15 Rx	10:00, 4:15
Esther	16:59 Rx	9:06, 4:53
Joely	13:25	36 burpees, 6:25, 4:27
Lezlee	14:50 Rx	8:10, 3:40 (ran 800)
Martha	17:13 Rx	9:23, 4:50
Rose	18:20	squat thrustss