Saturday, 03 December 2016


Gym is ready for the WOD! 3-2-1 GO!


Strength & Conditioning:

2017 Fittest in the OK online qualifier

Event 5.1B&C*

Row 1000m/800m

30 Snatches (115/75)


For Time (7:00 minute cap)

*Males of all age groups row 1000m. Females of all age groups row 800m. The row time is the score for Event 5.1B. Athletes do NOT stop working after row. They immediately move to the bar and begin the 30 snatches. Event 5.1C score is the total time for the row and snatches. If time elapses before all snatches are completed, 1 second per rep not completed will be assessed on top of the 7:00 cap. Masters 45+ will use a weight of (95/65) for the snatches.


Flexibility/yoga poses:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side



Post time and experiences to comments


  1. Did this workout earlier in the week (right after the 10RM OHS) and had a 3:17.7 row and made it through 19 snatches Rx with total time of 7:09. Feel like I would have done better doing it separately from the OHS, but didn’t have a choice with it being marathon week.

    Now it’s marathon time in Memphis!

  2. CourtnieMcKone says

    6:54 rx
    Row time was 3:33.3

  3. 3:29.3 Row Time
    6:50 Total time

  4. 6:54. Don’t know row time

  5. Mr. Such says

    CWOD: 6:15 Rex
    Row: 4:04
    Snatch: 2:11

    Attempted OHS 10RM w/Ape
    9 @ 210# again

    I will redo on Sunday.

  6. White Ape says

    Great short WOD!
    Row – 3:22
    Total time – 5:18 Rx

    After which, lifted with Mr. Such on OHS, 10-rep max. Previously got 205, and felt good. So I went to 215, was successful and felt like I had more. But decided to call it good after all the work we had done.

    Solid work everyone!

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