Monday, December 26 2016

Posted by Mandee on December 25th, 2016

11 responses

WOD: A. 20 minutes to build up to a 3RM TnG snatch and a 1RM snatch (power or squat) B. 16 minute AMRAP of: 30 over the bar burpees 30 snatch 75/55 (MRX 45/35) 25 over the bar burpees 25 snatch 95/65 (MRX 75/55) 20 over the bar burpees 20 snatch 115/80 (MRX 95/65) 15 over the bar burpees 15 snatch 135/95 (MRX 115/80) 10 over the bar burpees 10 snatch 165/115 (MRX 135/95) 5 over the bar burpees AMRAP snatch 185/125 (MRX 145/100) REMINDER: We will have TWO classes today at 1030AM and 1130AM. All other classes are canceled.

11 responses to "Monday, December 26 2016"

Nathaniel says:

December 25, 2016 at 1:10 pm

That's Wendy P doing the dang thang! Love the explosiveness!

Mandee says:

December 25, 2016 at 1:51 pm

Awesome pic of a stellar athlete! Wendy P putting in work and showing us how it's done! :)

CoachDB says:

December 26, 2016 at 4:55 am

Wendy P is all around FIT. Try her on a run, bike, swim, WOD, and even strength session and she will show you FIT from all angles!
Drop In WOD at CF Bartlesville. Great Time, People and Class
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A) - Snatch High Pull + Hang Snatch, 3-3-3-3-3 = 75lbs - 95 lbs - 130lbs - 135lbs (2-2) - 155 (2-1/Fail then 2-2)
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B) - Back Squat 5@75%, 5@80%, 5@85% = Pulled from floor = 155-185-205lbs

C) - For time / 15min cap
Run 800m
10 Squat Snatch 95/65
Run 600m
20 Hang Power Snatch 95/65
Run 400m
30 OHS 95/65
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WOD RX = 15:29 - Did not make time cap but they let me finish. Pretty pumped as I ran the whole thing.
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Rest 1min
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D) - “Kicker”
21 burpees for Time = 1:11

Mimi says:

December 26, 2016 at 5:43 am

A: 80#
B: 85#
C:132 scaled to 55#
That was as brutal as it looked after eating, drinking & being merry...
Get it Wendy P!!!

Josh Kennedy says:

December 26, 2016 at 6:32 am

Heck of a crowd at the 1030 class, a lot of motivated, post-Christmas CF'ers!
A: worked 3RM TnG at 135# E2:MOM for 6 sets.
B: 194 reps. Sub'ed in KB snatches (16kg, 20kg, 24kg, and 65#DB) for barbell; regular burpees. A good scale for me, as my hands were already hurting from the barbell work; KB allowed me to keep working