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Components

Hang Snatch

Ellen

Settings

Workout

New Girl

Weightlifting

Begin at 65-70%

5X1 across, on the 0:30
5X1 climbing, on the 0:30
EMOM x 10

Once you start climbing at lift 6, add 5 pounds after a make, take off 10 pounds if you miss

Hang Snatch (Full snatch preferred, but power acceptable)

Hang Snatch

WOD

Ellen (Time)

3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs

To learn more about Ellen click here

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, July 09, 2021

Clients:

Clients

1

Christopher
Ice

Homebody/Not in class

1 x 1 @ 210 lbs

2

Lebanese
Hercules

6:15 PM WOD

1 x 1 @ 205 lbs

3

Ricky
Pratt

12PM WOD

1 x 1 @ 195 lbs

4

GREGORY
SEMONIN

12PM WOD

1 x 1 @ 176.4 lbs

squat during emom. hit hang power @200 outside of emom

5

Tyson
Stoll

12PM WOD

1 x 1 @ 175 lbs

missed once at 170 in 7th round

6

ian
clement

4 PM open gym

1 x 1 @ 160 lbs

7

Jerry
Fairchild

5PM WOD

1 x 1 @ 145 lbs

8

Halie
Donuts

Homebody/Not in class

1 x 1 @ 140 lbs

8

Zachary
Knapp

12PM WOD

1 x 1 @ 140 lbs

Power; no mobility for full

9

Katie
Shaffner

Homebody/Not in class

1 x 1 @ 135 lbs

10

Lexi
Ford

5PM WOD

1 x 1 @ 130 lbs

10

Zachary
Righter

Homebody/Not in class

1 x 1 @ 130 lbs

11

Danny
Headski

5PM WOD

1 x 1 @ 125 lbs

12

Black
Steve

12PM WOD

1 x 1 @ 115 lbs

12

Nikki
Barbell

12PM WOD

1 x 1 @ 115 lbs

13

Nicole
Dailey

12PM WOD

1 x 1 @ 90 lbs

13

Stacey
Ice

Homebody/Not in class

1 x 1 @ 90 lbs

power

14

Shannon
Northrup

12PM WOD

1 x 1 @ 55 lbs

15

Hailey
Mallendick

12PM WOD

1 x 1 @ 35 lbs

16

Stephen
Dooley

4 PM open gym

1 x 130 @ 0 lbs