WOD: Sunday Funday
Skill: Front Rack Lunges
For Time.
500m Row
then
3 Rounds of:
30 Russian KB Swings (1.5p/1p)
50ft Plate Carry (35#/25#)
then
500m Row
Brenda H. - 10:34
Maira - 11:00
Ana - 10:13 Rx
Igdalia - 13:45
Jason G. - 11:18 Rx
Regina - 9:28
Orlando - 13:37 Rx
Jovany - 13:02
Jessica Hg. - 11:32
WOD: 4x4
Skill: Split Snatches 10,10,10,10,10
4 Rounds for time.
1 Plate carry around the rig (35#/25#)
15 Ring Dips
250m Row
15 Oblique Leg Raises
When split snatching be aware of your foot displacement. One foot should move forward and the other backwards (not just a drop backwards with one leg). Land on the ball of your back foot with a flex in the knee.
Abby - 14:22
Kenia - 14:22
Carmen - 14:22
Joey - 16:33 Rx+
Tara - 11:12
Kody - 11:11
Nick Z. - 14:32
Lindsay - 13:21
Regina - 14:36
Orlando - 14:49
OJ - 14:04
Roheet - 17:30
Ana - 14:11
Tom S. - 16:04
Jenn J. - 13:50
Vanessa Ce. - 14:26
Jaclyn - 13:22
Jennifer P. - 13:19
Bob - -- Mod
Kristine - 13:05
Adrienne - 13:07 Mod
Patrick - 17:47
Jenifer - 16:12
Eric Sr. - 14:32
Kris - 11:55
Will - 11:22 Rx
Eddie - 14:02 Rx
Joe - 10:43 Rx
Bernie - 11:29 Rx
Miguel - -- Mod
Dennis - -- Mod
Anthony - -- Mod
Melissa - 13:00
Jen D. - 13:33
Jenna - -- Mod
Sean O. - 12:05 Rx
Leslie - 13:57
Elisa - 16:50
Danielle - -- Mod
Amarjit - 14:14
Maira - 14:24
Brenda H. - 14:24
Ronak - 13:07
Tyler M. - 14:04
Robert - 14:25
WOD: Sunday Funday 23
Skill: 4 Power Snatches @ 75%. 6 min EMOM
Buy in: 40 Over the Plate Push Ups
3 Rounds:
15 Over the Box Jumps (24"/18")
20 Renegade Rows (30#/15#)
15 KB Deficit Dead lifts (28kg/16kg)
Buy out: 75m OH Plate Walk (45#/25#)
This is speed...
Kendrick Farris Snatching 140kg/308lbs x 5
Eva - 13:26
Leslie - 13:04 Rx
Osh - 16:05 20#
Maira - 12:18 Mod
Adam D. - 175 14.4Rx
Rich E. - 13:46 Rx
WOD: FiVe
Skill: Frankenstein Squats 8,8,8,8,8
5RFT
1 x Plate Carry (35#/25#)
4 x Turkish Get Ups (20kg/12kg)
16 x Stay Low Lunges
40 x Plank Taps
Frankenstein Squats are a good drill to practice good posture throughout the squat. Keep the abs tight and work that good depth!
Arun - 14:43 (3) 5#
Rich V. - 14:42 Rx
Regina - 21:48 8kg
Orlando - 20:27 14kg
Kody - 12:33 Rx
Taylor - 16:19 Rx
Vanessa - 14:43 8kg
Kenia - 17:00 8kg
Jessica He. - 15:32 8kg
Abby - 14:32 Rx
Eric Sr. - 13:15 Rx
Kristine - 16:50 8kg
Anthony - 13:13 Mod
Anna - 17:33 5#
Amy - 17:15 10#
Roheet - 19:52 12kg
Fernando D. - 14:05 Rx
Dennis - 193 14.1
Robert - 13:31 Rx
Tom S. - -- 14.1
Angie - 13:11 8kg
Guillaume - -- SPT
Greyson - -- SPT
Bernie - 14:18 Rx
David B. - -- Mod
Ruben - 9:53 10kg
Joe - 9:50 Rx
Heather - 10:52 8kg
Joobin - -- 14.1
Jaclyn - 11:39 8kg
Jason G. - -- 14.1
Cara - 13:54 15#
Lindsay D. - 11:05 10#
Tyler R. - -- Mod
Chase - 10:46 14kg
Spice - 13:56 8kg
Becca - 15:01 8kg
Maira - 20:41 5#
Brenda H. - 17:04 (4) 5#
Tara - 11:00 8kg
Jen D. - 16:44 8kg
Sean O. - 9:48 Rx
Nicole - 10:49 Rx
Yajaira - 18:25 10#
Brenda D. - 12:03 8kg
Melissa - 16:33 5#
Subhi - 17:39 14kg
Adrienne - 14:40 10#
Mark B. - 14:18 Rx
Steph - 10:22 Mod
Nick Bre. - 13:44 Rx
Tyler M. - 15:54 14kg
Tim - 12:42 Rx
Jason T. - -- Mod
Tasha - 12:41 10#
Corina - 19:29 (4) 5#
Rick - 16:16 10kg
Yvonne - 16:45 10kg
Rich E. - 12:19 10kg
Charise - 12:36 8kg
Ana - 16:56 8kg
Amarjit - 19:10 16kg
Ram - 15:15 16kg
Kaela - 16:06 Rx
Nick Bur. - 17:37 14kg
Mike T. - 15:30 16kg
Jessica Hg. - 16:07 8kg
Maria - 18:45 8kg
