 | WODs |  |
Mon, Apr 10 2017 |
| HELEN | Lil' Rog | USAW Snatch Progression | Squat Snatch Max | BC.007 |
HELEN
(Time)
3 Rounds for time:
400m Run
21 Kettlebell Swings (55/35)
12 Pull-Ups
| 100% |  | |  | 0% |
Planned: Wed,Jul22,2020 Wed,Apr10,2019 Wed,Jun14,2017 Mon,Apr10,2017 Wed,Jun15,2016 Mon,Aug31,2015 Mon,Jun15,2015
|
Lil' Rog
(Reps)
AMRAP (12 minutes)
21 Double Unders
9 Medball Cleans (20/14)
2 Deadlifts (275/185)
| 0% | | | | 0% |
Planned: Wed,Jan23,2019 Mon,Mar12,2018 Mon,Nov27,2017 Mon,Apr10,2017 Mon,Dec26,2016 Mon,Dec21,2015
| 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 | 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 P | 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
| 0% | | | | 0% |
|
Squat Snatch Max
(Weight,  Main)
Take 12 Minutes to find your 1 rep max squat snatch weight.
| 0% | | | | 0% |
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
| Greg A | 65 Rx | | | Erica | 118 Rx | | | Akilah | 113 Rx | | | Steve R | 175 Rx | | | Alissa M | 55 Rx | | | Kevin H | 95 Rx | 95 yes, 105 short squat by a little | | Becky | 73 Rx | shoulder issues | | Steve S | 210 Rx | |
|
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.
| 0% | | | | 0% |
Planned: Wed,Jul17,2019 Mon,Apr15,2019 Tue,Jul17,2018 Wed,Dec20,2017 Wed,Jul12,2017 Mon,Apr10,2017
| Kevin H | 15:41 Rx | 8:36, 4:05 14# MedBall | | Becky | 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 |
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