Skill: Snatch Balance - 6x4 - Weight by Feel
14 Min AMRAP
9 Front Squats (95#/65#)
9 Pull Ups
9 HSPU's
9 Sit Ups
9 DB Snatches (35#/25#)
9 Dips
Abby - 204
Jesse - 186
Carmen - 253
Winston - 178
Laura - 309
Michele - 239
Maira - 253
Simon - 204
Anthony B. - 200 Rx
Nicole L. - 195
Bernie - 218 Rx
Sean P. - 224
Freddy - 234
Mason - 168 Rx
Joe - 302 Rx
Megan - 195
Brenda D. - 240
Jenna - Mod
Marika - 232
Tom T. - 238 Rx
Amarjit - 224
Becca - 253
Steve V. - 197 Rx
Ryan L. - 224 Rx
Jenifer - Mod
Delilah - 242
Ella - 172
Ana - 181
Andres - 170
Trinh - 242
Jamie - 249
Chris T. - 198
Quang - 195
Cindy - 233
Daniel - 280
Chris S. - 175 Rx
Nicole C. - 179
Rhyna - 226
Kristine - 204
Amelia - 183
Gaylene - 242
Lisa - 224 40#
Tyler - 161
Endurance
10 Min AMRAP - 10 Squat Jumps (45#/33#) then Run 100m
10 Rounds - Row 150m + 10 Sit Ups + 5 Push Ups + 1 Min Rest
Yajaira
Brenda H.
Carmen
Chris T.
Karen
Adrienne
Tara
Skill: Front Squats + Jerks - 3 x (3+3), 3 x (3+2), 3 x (3+1)
4 Rounds
10 DB Snatches (50#/30#)
8 Box Jumps (30"/24")
6 Cleans (135#/95#)
4 Burpee Pull Ups
2 Pistol Squats
Abby - 11:30
Jesse - 14:12
Carmen - 13:12 Rx
Michele - 12:16
Lisa - 15:55
Alex B. - 18:58
Lauren - 12:28
Eric Sr. - 12:50
Orlando - 13:06
Regina - 13:25
Nicole C. - 13:13
Chris S. - 16:46
Simon - 15:40
Stephanie V. - 19:20 (3)
Luis - 11:23
Lindsay D. - 14:22
Ray - Mod
Sean L. - 14:03
Megan - 8:50
Ryan L. - 16:21 Rx
Joe G. - Mod
Ana - 12:40 95#
Daniel G. - 9:25 Rx
Cindy - 16:39
Mason - 12:44 Rx
Becca - 10:42
Noemi - 13:53
Leslie - 14:52
Gina - 14:00
Jenna - 9:14
Jenifer - 11:32
Ram - 13:41 Rx
Ravi - 11:01
Jason G. - Mod
Steve P. - 10:36
Kristine - 10:35
Daniel R. - 12:45
Jose E. - 14:11
Sal - 6:20
Hoangdan - 12:32
Chris T. - 14:24
CJ - 8:35 Rx
Lori - 11:11
Nick B. - 9:29 Rx
Melina - 12:05
Tom T. - 12:02
Marissa - 7:00
AWL
Front Squats 3,3,2,2,2,1,1,1,1
Behind the Neck Jerk 4,4,4,4,4,4
Robert
Andres
Joobin
Cristina R.
Jason T.
Vana
Skill: Split Jerks 6,4,4,4,2,2
15 Min AMRAP
15 KB Swings (20kg/12kg)
Run 200m
15 Alternating DB Snatches (30#+/20#+)
2 Tire Flips
Myo Happy Hour - Friday, October 23rd @ 8pm (Almaden Brit)
Myo Mayhem 3 - Sat. November 7th
Jenna - Mod
Kellie - 179
Eric Sr. - 149
Roheet - 169
Tom S. - 163
Robert - 168
Chris S. - 148
Kyle - Mod
Joe G. - 132
Megan - Mod
Brenda D. - Mob
Dennis - Mod
Mason - 148
Cristina R. - 180
Ray - Mod
Cindy - 146
Nick B. - 177
Bob - Mod
Rich E. - w156
Jesse - 115
Kristine - 164
Chase - 159
Tom T. - 147
Martin - 99
Becca - 147
Caitlynn - 157
Bryan - 132
Jenifer - 115
Jacque - 164
Matt - 132
Leslie - 147
CJ - 162
Travis - 148
Jose E. - 147
Trinh - 115
Simon - 115
Lauren - Mod
Amelia - 115
Delilah - 147
Vanessa - 168
Karen - 115
Abraham - 147
Cristina M. - 114
Jamie J. - Mod
Advanced Weight Lifting
Sumo Deadlifts 8,8,8 @50% 6,6,6 @75% 4,4,4 @90% 1RM Deadlift
Clean Shrugs 7,7,7,7,7 (Weight by Feel)
Joobin
Irish
Tara
Gerard
Andres
Ana L.
WOD: Sunday Funday
Skill: Power Cleans
For time.
60 Double Unders
50 Wall Balls (20#/14#)
40 DB Snatches Alternating
30 Burpees
20 KB Swings Alternating
10 Heavy Power Cleans
Focus: Focus on driving the bar up as high as possible in the power clean, you'll have enough time to get under it if you create the space...
Nita - 17:21
Sruthi - 21:10
Orlando - 18:25
Regina - 17:20
Delilah - 20:58
Sergio - 21:10
Maria S. - 15:12
Maira - 16:40
Brenda H. - 19:02
Danielle
Megan
Tim
Nick B.
WOD: Zimmster (Happy Birthday Nick!)
Skill: Front Squats
3 Rounds.
25 Push Ups
25 Alternating DB Snatches
25 Ring Rows
25 Box Jumps (24"/20")
Focus: Upright posture in the front squats. Drive the elbows high out of the bottom of the squat! Break up the sets early in the WOD to leave some gas in the tank at the end.
Nicole H. - 15:47 15#
Jaclyn - 19:24 15#
Joobin - 18:50 30#
Orlando - 22:06 30#
Regina - 23:24 20#
Kaela - 23:03 20#
Sheri - 23:54 15#
Jen D. - 23:06 15#
Jesse - 34:57 15#
Teria - 18:49 20#
Vanessa C. - 17:33 20#
Abby - 16:57 15#
Brandon R. - 16:44 30#
Ryan - 21:10 35#
Nick Z. - 21:30 25#
Lindsay Z. - 15:56 15#
Eric G. - 21:36 15#
Amy - 21:24 10#
Andres - 21:18 25#
Angela - 22:07 15#
Mason - 21:01 40#
Adam - 22:20 40#
Robert - 18:16 40#
Angie - 17:18 15#
Tom S. - 26:39 40#
Carmen - 14:00 15#
Megan - 14:00 30#
Becca - 18:48 20#
Amarjit - 15:10 Mod
Joe - 15:58 45#
Bob - Mod
Patricia - 23:50 10#
Cindy - 18:49 25#
Kristine - 20:21 15#
Gaylene - 16:58 25#
Delilah - 19:46 15#
Melina - 20:46 10#
Jacque - 18:37 25#
Matt - 25:49 20#
Chase - 16:47 20#
Brenda H. - 19:32 15#
Trinh - 18:26 5#
Mark - 21:23 25#
Nino - 18:30 5#
Chris T. - 21:01 35#
Kyle - 20:40 25#
Tony - 20:11 25#
Maira - 17:19 20#
Nick B. - 17:10 40#
Jenifer - 18:10 15#
Tara - 18:54 Mod
Lauren - 17:27 20#
Steve P. - 17:06 25#
Ana - 18:04 25#
Karen - 20:17 15#
Stephanie V. - 21:35 20#
Jessica - 16:36 15#
Fernando - 17:52 40#
WOD: Catbob
Skill: Push Press 5,5,5,5,5
4 Rounds.
4 Front Squats (185#/133#)
12 Box Jumps (24"/20")
20 DB Snatches (40#/20#)
Focus: Squeeze the abs and glutes tight while performing the press. Keeping your ribcage down will protect your lower back.
Kellie - 12:13 33#
Adam - 27 15.2
Jesse - 22:42 83#
Regina - 13:14 73#
Orlando - 13:55 135#
Trinh - 10:11 30#
Vanessa - 9:06 83#
Eric Sr. - 9:50 95#
Sruthi - 13:42 25#
Anthony - 13:36 Rx
Mason - 13:02 135#
Irish - 11:54 73#
Ryan - 13:28 155#
Joe - 121 15.2
Megan - 6:04 Rx
Andres - 9:40 125#
Tim - 13:07 Rx
Cindy - 11:27 83#
Heather - 9:43 53#
Adrienne - 9:10 68#
Becca - 11:06 73#
Tom T. - 12:56 135#
Ana - :55 93#
Claudia - 9:42 53#
Marika - 9:56 63#
Delilah - 11:50 73#
Jacque - 10:53 115#
Matt - Mod
Melina - 11:55 43#
Maira - 9:53 63#
Martin - 12:20 95#
Brenda H. - 10:27 63#
Chris T. - 12:16 115#
Jason T. - 14:52 135#
Santhi - 11:33 25#
Danielle - 8:56 Rx
Nita - 9:26 63#
Lauren - 9:14 83#
Tony - 12:58 115#
Leo - 10:40 85#
Tara - 8:40 Mod
Ram - 15:31 Rx
Tom S. - 11:26 115#
Subhi - 14:42 140#
Fernando - 10:39 Rx+
Kristine - 10:36 73#
Gaylene - 10:19 93#
Amarjit - 14:05 135#
Stephanie V. -10:42 63#
Prince - 10:57 65#
Nick B. - 15:31 Rx+
WOD: Party Time
Skill: Dead lifts 5x8 - Unbroken
Score total Reps.
Tabata: 20s/10s with 1 min rest between movements
Power Cleans (95#/63#)
Double Unders
Pistol Squats
DB Snatches
Focus: Unbroken deads but not at the expense of posture. Lots of legs in the WOD so take advantage of the breaks!
Nicole C. - 257 33#
Chris S. - 246 65#
Manish - 173 10#
Jesse - 145 33#
Becca - 311 63#
Gaylene - 287 65#
Jen D. - 270 63#
Eddie - 284 95#
Kristine - 299 63#
Lily - 259 10#
Lauren - 299 63#
Susie - 197 35#
Rebecca C. - 187 10#
Megan - 450 Rx
Chris T. - 236 95#
Nita - 419 45#
Christina L. - 247 10#
Danielle - 254 63#
Jason G. - 252 95#
Delilah - 305 63#
Vanessa - 349 63#
Subhi - 296 95#
Mason - 230 95#
Prince - 234 53#
Tim - Mod
Madison - Row
Steve P. - Row
Alyssa - 421 10#
Joobin - Mod
Ryan - 192 95#
WOD: Again Faster (Straussinator) Happy Birthday Brandon!
Skill: Power Cleans 9,7,5,5,5,5,5,5
18 Min AMRAP
21 DB Snatches
15 Pull Ups
9 Wall Balls (20#/14#)
Remember to pull yourself under the bar during the power clean. There is a difference between a muscle clean and a power clean! Sink into your legs during the catch!
Nicole S. - 121 10#
Chris S. - 100 30#
Steve P. - 266 25#
Kellie - 216 10#
Regina - 173 20#
Orlando - 168 30#
Becca - 151 20# Rx
Tom T. - 276 25#
Melina - 90 10#
Lauren W.- 211 25# Rx
Jen D. - 239 25#
Angelo - 232 15#
Ashley - 255 25# Rx
Eric Sr. - 180 25#
Megan - 301 30# Rx
Tyler - 261 25#
Ryan - 219 35# Rx
Mason - 227 35# Rx
Irish - 201 20#
Adrienne - 253 10#
Tara - 164 25# Rx
Brandon - 319 35#
Ana - 37:21 12 Days of Xmas
Noemi - 40:36 12 Days of Xmas
Gerard - 185 35# Rx
Joe - 317 40# Rx
Tom S. - 241 35# Rx
Bob - Mod
Dennis - Mod
Danielle - Mod
Jaclyn - 251 15#
Brenda D. - 208 25# Rx
Nicole H. - 210 25# Rx
Carmen - 243 20#
Vanessa - 207 25# Rx
Kristine - 194 15#
Anthony - Mod
Delilah - 223 15#
Gina - 225 20#
Jennifer P. - 515 Mod
Brenda H. - 225 20#
Gaylene - Burrito
Taylor - 231 30# Rx
Maira - 251 20#
Lauren - 204 15#
Tony - 145 25#
Tim - 234 35# Rx
Ian - 180 20#
Nick B. - 27:35 12 Days of Xmas
Jessica Hg. - 330 10#
Amarjit - 261 25#
Ram - 279 30#
WOD: McCovey Cove
Skill: Snatches (Power or Full) 5,5,3,3,3,1,1,1,1 or 5x6
Tabata:
Hollow Rocks
1 Min Rest
Lunges
1 Min Rest
DB Snatches
Wait for the hips to extend before pulling with your arms!
Carmen - 229 Reps 15#
Lindsay Z. - 174 15#
Nick Z. - 189 30#
Vanessa - 287 25#
Cindy - 228 20#
Kody - 296 30#
Taylor - 273 20#
Chris S. - 229 20#
Nicole C. - 228 10#
Regina - 249 20#
Spencer - 192 15#
Liz - 192 10#
Eric Sr. - 247 25#
Jen D. - 279 20#
Brandon - 252 30#
Tom S. - 240 30#
Irish - 208 20#
Mason - 258 30#
Jennifer P. - 260 10#
Bernie - 258 30#
Jenifer - 234 15#
Steve P. - 245 25#
Anthony - Mod
Joe - 288 Mod
Angie - 266 20#
Jake - Mod
Helen - 216 15#
Dennis - Mod
Megan - 284 30#
Brenda D. - Mod
Joobin - Mod
Sean L. - 279 25#
Jason G. - Mod
Sean P. - Mod
Leslie - 248 20#
Patricia - 212 10#
Amarjit - 238 30#
Ram - 277 30#
Stephanie V. - 217 20#
Danielle - 251 25#
Jenna - 259 25#
Tim - Mod
Robert - 277 40#
Chris T. - 260 35#
Nick B. - Mod
Nicole H. - 329 25#
Prince - 216 Mod
WOD: Miner (Happy Birthday Blane!)
Skill: Back Squats 5,5,5,3,3,3,1,1,1 - PR Option
4 RFT.
16 DB Snatches
20 X-Fit Push Ups
31 Double Unders
Weight by feel. Find a challenging weight for the snatches and jump!!
Strive for virtuosity. Do the common uncommonly well and watch your fitness levels increase. Focusing on position, depth, and speed will lead to heavier loads when it's time. Quality movement should be a priority for everyone!!
Orlando - 18:40 40#
Regina -15:13 20#
Grant - 22:54 25#
Teria - 12:36 25#
Fernando D. - 11:48 50# Rx
Kristine - 11:12 25#
Gaylene - 13:52 30#
Eric Sr. - 19:30 30#
Gagan - 17:59 30#
Mason - 13:40 35#
Ana - 11:10 25# Rx
Tom S. - 11:33 45# Rx
Pat - 18:05 10#
Jen D. - 16:57 25# Rx
Joe - 11:19 75# Rx
Kody - 19:31 60# Rx
Brenda D. - 10:48 25#
Sean O. - 14:47 40#
Maira - 10:44 20#
Amarjit - 12:45 45#
Ram - 13:16 50# Rx
Vanessa - 11:00 25# Rx
Danielle - 14:40 30#
Delilah - 13:28 20#
Nicole H. - 9:42 30# Rx
Jason P. - 12:48 30# Rx
Brenda H. - 12:41 20#
Chris T. - 17:04 45#
Joobin - 10:53 50# Rx
Jenna - 10:21 35# Rx
Carla - 19:15 15#
Cindy - 12:44 20#
Kyle - 10:42 45# Rx
Mari - 14:34 20#
Helen - 17:52 10#
Ronak - 12:02 30#
Jenifer - 16:17 15#
Tim - 10:45 30# Rx
Subhi - 14:43 40# Rx
Carmen - 10:42 10#
Yajaira - 17:39 15#
Marika - 13:09 20#
Jason T. - 12:10 30# Rx
Nick B. - 16:37 Mod
Stephanie V. - 19:48 15#
Anthony - 11:26 50# Rx
Raghu - 17:32 10#
Suma - 16:30 5#
Raghu - 17:32 10#
Santhi - 14:02 10#
Steve P. - 10:18 30#
Adrienne - 11:59 15#
Kaela - 15:38 20# Rx
Robert - 12:23 45#
14 Min AMRAP
Mason - 168 Rx
Jamie - 249
