6.12.2018

W.O.D. 6.13.18

10 1-minute rounds of: 
10 burpees over the bar Max reps of power snatches 
 Rest 1 minute between rounds. 

 Men: 135 lb. Women: 95 lb.

 Scaling: 
This interval workout contains rest periods so that each round can be treated as a sprint. Reduce the burpee reps so you’ll still have 20-30 seconds to snatch when you fatigue in later rounds. Pick a weight for the snatch that is moderate, yet still allows you to cycle several reps.

 Intermediate Option: 10 1-minute rounds of: 8 burpees over the bar Max reps of power snatches

Cash out:
Prowler Push or Sled Drag
Coaches choice; go for speed or weigh or time with partners or solo.

Community Notes:
Join us for Boot camp today at 5:30 PM with Coach Jenna!
Meet at the 400 M turn around, and don't forget to check out "Twilight on the River"- a Seasonal Open Air Market with Music and Vendors, right at Frosty Falls!

Quote:
“The three great essentials to achieve anything worthwhile are, first, hard work; second, stick-to-itiveness; third, common sense.”
  ― Thomas A. Edison

5 comments:

Jenna Kenny said...

515am
Jeremy 50 (135) power clean
Kevin b 58 (95)
John mc 32 (85)
Mike s 48 (75) 8 burpees
Ben m 40 (95) 8 burpees
Mark sp 40 (95) 8 burpees
Brian s 45 (115)
Theresa 65 (65)
Manisha 47 (55)

6am
Angelo 49 rx
Meg o 36 rx
Jeff g 40 (35)
Nikki 98 (95) pwr clean
Colleen b 54 (55) 8 burpees
Katie m 82 (35) 5 jumps and 5 incline push ups

7am
Matt d 56 (45)
Kevin l 61 (75)
Anna c 77 (35) 6 burpees
Laura s 59 (45)
Alona 54 (65)
Neil do 25 rx
Liz 42 (55)
Jaz 19 (55)
Missy 10 (40)
Alex b 31 (45)

Jenna Kenny said...

930
Jackie h 73 (65) 6 burpees
Mary h 53 (45) 8 burpees
Cameron h 39 (60)
Lesley 34 (45) 1/2 at 5 and 1/2 at 4 burpees
Emily g 48 (35) 6 burpees

Jenna 55 (75)
Evie 47 (83)

12:15
Pete d 47 (115)
Pam 52 (85)
Jp 30 rx
Sam b 47 (115)
Matt t 39 (85)
Abby 43 (35)
Remer 52 rx
Rich a 56 rx

CFKOP iPad said...

4:30
Randy m 66 85
John t 59 65/8 reg Burpees
Jess a 58 45/5 reg burpee
Alex th 41 55
Danielle 46 75
Mike m 33 85
Donna g 65 55/6momma burpee
Olan 36 115
Mark c 53 85/reg bur
Karen m 37 125bs

5:30
Kate s 41 65
Matt. 51 95 8bur
Micah m 54 115
Brian z 45 95hang
Fayth here 53 55 8bur
Steph c 50 55
Lea w 66 65
Mariana 46 65
Steph m 39 65
Cait b 32 55
Shawna 12 65
Emily e 42 55
Kayla c 63 Rx
Adam r 37 95/skip over bar
Mike l 31 65
Josh p 38 95, 8 bur

Jenna Kenny said...

630
Gia 43 (55)
Jonathan 49 rx
Jin 27 (65) 8 burpee
Courtney 25 rx
Erika 27 (65)
Caitlin 60 (55) 8 burpees

730
Neil 21 rx
Orell 45 (95)

Anna said...

Jenna, I did 45lbs weight

Anna