WOD Blog

Thu, Jan 9

Most Recent Benchmark:
Baseline on Sep 25, 2018 (521 days ago)
200109Max: CFN Oly class 6

200109


Reps
Warm Up:
Practice squat clean with trainer feedback.
Establish a starting weight for wod.
Practice KB snatch form with trainer feedback.

2 Part WOD

Part A

9 minutes to find a 1 RM squat clean

2 minute transition

9 minute AMRAP

ROUND 1--
2 pistols (one on each side)
4 Kettle Bell Snatch 55/35# (2 on each side)
6 OH KB lunge 55/35#

ROUND 2--
4 pistols
6 KB Snatch
8 OH KB lunge

ROUND 3--
6 pistols
8 KB Snatch
10 OH KB lunge

And so on til time runs out

SCORE is total of part a (pounds) plus total reps in part b

0% 0%
1st241 Sarah Yar Thu, Jan 9, 2020
2nd267Cathy Thu, Jan 9, 2020
3rd253Patti Thu, Jan 9, 2020
1st335 Chris M Thu, Jan 9, 2020
2nd296 Pete F Thu, Jan 9, 2020
3rd377Bo Thu, Jan 9, 2020

Paul R262  195 SC , left leg pistols banded
Clayton S168  165 small box pistols
Pete F296 Rx #205 squat clean + 91 reps
Patti253  mod pistols, 18# KB 85# squat Clean
Sarah Yar241 Rx 135# SC max. 106 WOD reps. =241
Bo377  (225#sc) Rx weight mod pistols
Thera204  SC #120, some RX pistols some banded, 30# db snatches
Tarrah243  150 squat clean. reg pistols, 26#KB
Chris M335 Rx 215 1-rep, 120 WOD
Britney232  18#KB 85#SqtCl
Julie G4 rnds  #125 SC
Chloe J234  120# SC, 26# DB, mod pistols
Cathy267  145# squat clean (PR)/25#kb mod pistols
Sarah Yag215  #95 SC #30 goblet squat, #26 snatch, #26 OH KB lunge

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