Friday, 19 April 2013



“Gonna Fly Now”


Complete as many rounds as possible in 9 minutes of:*

5 Snatch* (115/73)

10 Grasshoppers

20 Double Unders


Rest 2 minutes


Complete as many rounds as possible in 7 minutes of:

5 Snatch (115/73)

10 Burpees

20 Speed skips


Rest 2 minutes


Complete as many rounds as possible in 5 minutes of:

5 Power Snatch (115/73)

10 Up-downs

20 Jump rope Singles



Post total number of rounds completed and extra reps to comments

Compare to 11 JAN 13


*These are full Squat Snatch. The bar must be received in the full squat position, not in power position and then lowered. If caught above full squat position and lowered, that rep is a “NO REP!”

If this is done as a partner WOD, Partner A does Snatch, B does grasshoppers, A does DU, and rd 1 is complete. Now B does snatch, A does grasshoppers, B does DU, and rd 2 is complete. Maintain this same pattern for the 9 minutes. Repeat process for the 7 and 5 minute AMRAP’s.


  1. 95# snatches
    1: 6+21
    2: 5+6
    3; 4+1
    w/ John

  2. Christian Steichen says

    Shadowed Chad.
    Did squat and split snatches with PVC pipe.
    Ab work instead of burpees
    Rx jump rope exercises
    Post wod
    PR 163 unbroken DU

  3. 1 10+5
    2 5 even
    3 4+13
    Rx w Erin

  4. White Ape says

    Partnered with Becky:
    All was Rx, except Becky modified DU’s
    8rds +15reps
    5rds +9reps
    6rds +7reps
    Total: 19rds +31reps

  5. beckyedwards says

    Ditto the ape. Agh…DU got the best of me today.

  6. With Danny 95 pounds:


Speak Your Mind