EMOM for 20 minutes:
- 5 burpees
- 1 snatch
WOD Notes: This workout calls for a full squat snatch. Anyone with shoulder issues (or who just doesn’t like snatches) can complete this workout with cleans. You can and should increase weight as the 20 minutes goes by. Anyone looking to make this more of a metcon can lighten the load and increase the number of snatches each minute (i.e. 5 burpees + 5 snatches).
Iron Phoenix Notes: We’ve only had one person complete the first WOD of this year’s in house competition so far. We don’t have enough rowers/time to have 30 people try to do this Thursday night so start getting it done! All you need is 15 minutes, and a counter to track your rounds. If you missed the Iron Phoenix post, scroll down 3 posts and read it!
Community Notes: Happy Birthday Sigal!
This Post Has 11 Comments
Happy Birthday Adam
Happy Birthday Adam!
Happy Birthday Adam!
Happy birthday Adam!
Happy birthday Sigal!
Happy Birthday!!!
Happy Birthday Adam!
Happy Birthday Adam!
Happy birthday!!
7pm –
Alexa C. – 75,18rd ( PS)
Dave W. – 125, 2rd ( PC, FS)
Erik P. – 110, 5rd (PS)
Laurie K. – 95, 20rd (PC)
Rob G. – 125, 1rd
Sara K. – 35, 5rd (PC, FS)
Results:
5:15
Murray 145, 8 rds, P
Elissa 85, 5 rds
Danielle 45, 20 rds
Jenn 115, 2 rds
Marissa W> 25/30/35 bike 5 cal
Ceil CLean 90, 2 rds
Nikki K. 75, PC&J, 10 rds PR!
KtS. 75, 20 rds, 2/rd
Emma 55, 4 rds, P
Nicole 55, 10 rds, P+S
Frank 85P, 15 rds
Robert G> 75×5 rds, P
Chris M. 95, 6 rds
6:15
Kyle 65×18 PS
VOllmer 165×2 clean
Smith 115×10
Fili 5x95HC
Wes 15 PC,
Kehl 125×3
9:30
Betsy 35x5s, PS, 20 rds
KtN .45x5s, HPS, 20 rds
Chloe 60, 5rds
Kerri 55, hang, 20 rds
Paul 115 PCx3, 20 rds
Dave S> 105, 14 rd, PC&J
Megan S> 45, P/S, 15 rds
JEn C> 45×3/4/5, 20 rds
Jen N.
4:00
Quinn 3HPC 115 20 rds
John C> 125PC C&J 145, 16rds
Andy 135×5 rds, PC
Shawn 80 PS, 20 rds
Rey 🙂
MIke C> 115 8 rds
Patrick S> 125 3 rds
John W> 205, 2 rds
Joel 135 PS, 3 burpees, 16 rds
Vicki 135 clean , 10 rds
5:00
Kelly K. 85 x 8rds
Curtis 135 c, 20 rds
Dan E> 115, 2/rd
Joe S> 135C
Sarge 🙂
Bre 🙂
Tav 155, 1 rd
Tim 90 PR! PS 2/rd
Jeff 155 PC PR!
Bob K. 105 PS, 4 rds
Moira 47.5clean PR! 2 rds
Caine 165 C. 1 rd, 300 du
Ash 45x5s, 20 rds, PS
6:00
Ryan I. 135, 20 rds
TObin 55, 20 rds\
Dubs 🙂
Peter 75 snatch, 20 rds
Derek 75, 5 rds
Mel 115, 15 rds, clean
Stuart 115, clean/HC
Mitch 75 PS, 20 rds