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Lifting Ourselves and One Another

Saturday, February 11, 2017

6 Rounds for loads, height and times:

20 Dumbbell Step-ups (10/leg)
3 Snatch
Rest 2:30

Compare to November 25, 2016

Coach’s notes:

Post load and height for step-ups, load for snatch and time per round plus total working time to comments.

WOD Leaderboard

Comments: 5

Puff Ds:
A: Strength – your choice
B: Team of 2:
1 round
100 Thrusters 95/65
100 CTB
100 PC 95/65
100 Burpees to 10″ plate

A: Did Thruster from floor (squat clean): Up to 205. 225 didn’t want to go this morning.
B: With Jeff – former Mayor of Puff Ds. – 20:28. I think the crew was tired of him winning so they stuck him with me.
Great job this morning everyone!


Oops… was 100 hang PC… not PC.


All dumbbell step-ups were 15lbs to 20″ because that’s all my knee can handle.
1) 2:14 – 95lbs
2) 2:16 – 105lbs (1✅/2❌)
3) 2:10 – 105lbs (3✅)
4) 2:22 – 115lbs (1✅/2❌)
5) 2:31 – 115lbs (1❌/2✅)
6) 3:09 – 120lbs (3✅)
TWT: 14:42
Thanks Laura & Audra!!


All step to 20″ and snatch was single arm DB using a whole 10lb as that is all my mobility can manage…..did 2/arm to keep numbers even
1) 1:47 20# DB unbroken
2) 2:59 20# 10/10
3) 2:15 22.5# 8/6/6
4) 2:24 22.5# 8/6/6
5) 2:40 25# 6/6/4/4
6) 3:17 25# 6/4/4/3/4
Was really frying my left Forearm, so had to keep taking breaks to stretch it out

Thanks Gord and Audra


The Cheif
Five 3-minute AMRAPs in 19 minutes
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats
Then rest 1 minute

Start each 3 minute cycle where you left off

17 rounds completed, RX


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