1 x 1 Primary Strength 3.23.20 **1RM Snatch Score**

Complete 1 Snatch attempt every minute on the minute for 20 minutes.

**Start your first working set around 65-70%. Then, increase the load as it feels good and consistent. You may increase every other with small incremental jumps. If you are losing position or unable to complete the attempt, lower the weight to clean it up, then build back up.**

**Score a total load of successful attempts and heaviest lift.**

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1 x 1 Secondary Strength 3.23.20 **Total Load Score**

Complete 1 Snatch attempt every minute on the minute for 20 minutes.

**Start your first working set around 65-70%. Then, increase the load as it feels good and consistent. You may increase every other with small incremental jumps. If you are losing position or unable to complete the attempt, lower the weight to clean it up, then build back up.**

**Score a total load of successful attempts and heaviest lift.**

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Annie

50-40-30-20 and 10 rep rounds; for time
Double unders
Situps
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SLIPS and Annie No Equipment

*Warm Up*
Complete 3 rounds moving for Quality

10 Jumping Jacks
8 Push-up Inchworm
6 Instep + Hamstring Stretch
10 Walking Quad Pull Stretch

**SLIPS**
Spend 20-minutes working the SLIPS
1-minute Front to Back Scales each side
1-minute L-sit or tuck hold
1-minute Handstand hold
1-minute Side plank (Rotate from side to side)
1-minute Stretch (Go back and forth between the Split Hamstring Stretch, Couch Stretch & Pigeon pose)

***Metcon***
" Thigh Clapping Annie"

Complete 50-40-30-20-10 for time

Double Tap Jumps (Modify with single Taps)
Sit-ups

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SLIPS and Annie Minimal Equipment

*Warm Up*
Complete 3 rounds moving for Quality

10 Jumping Jacks
8 Push-up Inchworm
6 Instep + Hamstring Stretch
10 Quad Pulls

**SLIPS**
Spend 20-minutes working the SLIPS
1-minute Front to Back Scales each side
1-minute L-sit or tuck hold
1-minute Hanstand hold
1-minute Side plank (Rotate from side to side)
1-minute Stretch (Go back and forth between the Split Hamstring Stretch, Couch Stretch & Pigeon pose)

***Metcon***
" Annie"

Complete 50-40-30-20-10

Double Unders
Abmat Sit-ups

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Fannie

Skill - Test Prep

7 Min on the Bike or Rower at 80% max effort

Fannie

40 - 30 - 20 - 10

Single Unders
Abmat Sit Ups

Score = time for Fannie.  Note your calories.
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Comments

Dashira Silvestre

Dashira Silvestre 3 months, 1 week ago / Reply

Annie: 9:55
Notes: Jumping jacks, no jump rope available

Michelle Platz

Michelle Platz 3 months, 1 week ago / Reply

Annie: 6:46

Michelle Platz

Michelle Platz 3 months, 1 week ago / Reply

Primary Strength 3.23.20 **1RM Snatch Score**: 115 lbs

Babita Artabasy

Babita Artabasy 3 months, 1 week ago / Reply

Annie: 6:27

Aja Osborne

Aja Osborne 3 months, 1 week ago / Reply

Annie: 9:02
Notes: first time RXing this WOD!! **rings PR bell**

Binh Nguyen

Binh Nguyen 3 months, 1 week ago / Reply

Annie: 13:31
Notes: Did it in the evening

Holly Krell

Holly Krell 3 months, 1 week ago / Reply

Annie: 12:00
Notes: Singles (100,80,60,etc)

John Mason

John Mason 3 months, 1 week ago / Reply

Annie: 9:00

John Mason

John Mason 3 months, 1 week ago / Reply

Primary Strength 3.23.20 **1RM Snatch Score**: 150 lbs

Alyssa Kerney

Alyssa Kerney 3 months, 1 week ago / Reply

Annie: 9:30

Alyssa Kerney

Alyssa Kerney 3 months, 1 week ago / Reply

Annie: 9:30

Corey Bann

Corey Bann 3 months, 1 week ago / Reply

Annie: 8:36
Notes: Virtual Loop

Charles Kitzmiller

Charles Kitzmiller 3 months, 1 week ago / Reply

Annie: 8:53
Notes: single unders

Jennifer Mason

Jennifer Mason 3 months, 1 week ago / Reply

Annie: 8:01

Jackie Bertucci

Jackie Bertucci 3 months, 1 week ago / Reply

Annie: 7:00
Notes: Good

Gail Byrd

Gail Byrd 3 months, 1 week ago / Reply

Fannie: 8:03
Notes: started with sit ups continued with chair crunches high march in place

Lauren Smith 3 months, 1 week ago / Reply

Annie: 7:30

Lauren Smith 3 months, 1 week ago / Reply

Secondary Strength 3.23.20 **Total Load Score**: 85 lbs

Justin Corder

Justin Corder 3 months, 1 week ago / Reply

Annie: 10:20
Notes: Used Drag Rope

Sheree Broadhurst

Sheree Broadhurst 3 months, 1 week ago / Reply

SLIPS and Annie Minimal Equipment: 10:20

Sheree Broadhurst

Sheree Broadhurst 3 months, 1 week ago / Reply

SLIPS and Annie Minimal Equipment: 10:20

Brandon Coquyt

Brandon Coquyt 3 months, 1 week ago / Reply

Annie: 5:04

Nathalia Anaya

Nathalia Anaya 3 months, 1 week ago / Reply

Annie: 10:51

Max Montes

Max Montes 3 months, 1 week ago / Reply

Annie: 10:15
Notes: 4 su + 1 du

Luis Chaumont

Luis Chaumont 3 months, 1 week ago / Reply

Annie: 7:00
Notes: Jumps with double taps

Christine Von Robke

Christine Von Robke 3 months, 1 week ago / Reply

SLIPS and Annie Minimal Equipment: 11:47
Notes: 100, 80, 60, 40, 20 singles

Christine Von Robke

Christine Von Robke 3 months, 1 week ago / Reply

SLIPS and Annie Minimal Equipment: 11:47

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