WOD: Hot Ice
Skill: Split Snatch 8,8,8,8,8
For time.
750m Row
20 Box Jumps (24"/20")
20 Sit Ups
500m Row
15 Dips
15 HSPU's
15 Dips
15 HSPU's
250m Row
10 KB Swings (1.5p/1p)
20 Double Unders
10 KB Swings
20 Double Unders
10 KB Swings
20 Double Unders
Light weight split snatches focusing on speed and positioning. Work from the hang and get good hip extension. Aggressive footwork and pull under.
Kellie - 20:47 10kg
Steve P. - 20:44 18kg
Abby - 16:16 16kg
Brenda D. - 16:14 16kg
Eric Sr. - 24:10 24kg
Spencer - 22:48 16kg
Liz - 21:16 12kg
Taylor - 30:25 24kg
Ryan - 19:10 24kg
Shanon - 16:10 Rx
Mason - 18:24 24kg
Jenifer - 18:03 14kg
Jordan - Mod
Anthony - Mod
Bob - Mod
Joe - 15:13 Rx
Carmen - 16:41 16kg
Noemi - 22:41 10kg
Cindy - 19:57 16kg
Karen - 22:33 12kg
Gaylene - 17:53 16kg
Jovany - 20:00 20kg
Heather - 19:28 8kg
Delilah - 21:02 14kg
Becca - 17:59 16kg
Leslie - 17:47 16kg
Vanessa - 18:59 Rx
Jacque - 16:38 Rxish
Yajaira - 23:30 12kg
Brenda H. - 13:52 14kg
Bri - 16:55 16kg
Jason T. - 27:19 Rx
Marika - 17:56 16kg
Maira - 16:22 12kg
Danielle - 16:14 16kg
Shanice - 20:30 Rxish
Eddie - 20:50 Rxish
Ram - 21:34 24kg
Tony - 25:10 12kg
Lauren - 15:29 14kg
Jen D. - 16:23 16kg
Ana - 17:44 16kg
Joobin - 18:37 Rx
WOD: Double Diane
Skill: Power or Split Snatches
21 - 15 - 9 - 21 - 15 - 9
Dead lifts (225#/185#)
HSPU's
Happy Birthday Tim!
25 Minute Time Cap. Straight backs and lift with your legs! Pace yourselves!
Vanessa - 20 :49 103#
Anna - 17:34 73#
Sergio - 15:27 135#
Regina - 15:59 73#
OJ - 16:19 95#
Jenifer - 18:40 103#
Steve P. - 18:39 135#
Kristine - 19:29 123#
Justin K. - 11:02 65#
Jordan K. - 15:11 65#
Nick Z. - 19:15 135#
Lindsay Z. - 16:03 83#
Taylor - 88 Reps 185#
Tammy - 13:24 63#
Deanna - 14:21 15#
Osh - 25:00 95#
Mason - 21:49 145#
Carla - 19:02 45#
Adam - 18:02 135#
Tom S. - 25:52 Rx
Angela - 17:47 133#
Joey - 17:09 225#
Allie - 168 Reps 175#
Jason P. - 12:04 115#
Miles - 1:56 135#
Kody - 21:04 185#
Mike R. - 13:58 135#
Anthony - 18:46 Rx
Jen D. - 23:50 133#
Kathryn - 14:19 133#
Danny - 14:23 Rx
Ronak - 8:23 Mod
Carmen - 13:00 83#
Joe - 147 Reps Rx
Irish - 10:19 73#
Adrienne - 16:01 73#
Emily - SPT
Karen - 12:21 83#
Nick Bre. - 16:30 Rx
Stephanie - 12:58 73#
Mark - 171 Reps 185#
Danielle - 101 Reps 185#
Yajaira - 21:00 103#
Andy - 18:29 185#
Jason T. - Mod
Chase - 15:08 155#
Cindy - 13:39 83#
Leslie - 22:14 Mod
Joobin - 23:56 185#
Delilah - 16:11 103#
Ram - 21:48 155#
Grant - 21:13 105#
Travis - 23:23 225#
Bri - 23:46 103#
Tim - 23:46 103#
Tony - 15:00 65#
Kaela - 21:59 133#
Lauren - 14:34 63#
Bernie - Mod
Subhi - 16:57 135#
Marika - 19:09 73#
Igdalia - 22:29 73#
Robert - 20:55 225#
Maria V. - 19:29 123#
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
