WOD 1/13/14
8 Minutes of Shoulder/Hip/Wrist/OH/Ankle/Thoracic Mobility
A- WU- For Time: 100 Double Unders -5 Minute Cap (for those of you with excellent DU’s do 200) + 10 PVC Dislocate palms down/palms up/Sots Press/OHS/Hang Squat Snatch
B- Hang Squat Snatch- 15 Minutes To A Heavy Set of 3
C- Muscle Up- 7 Minutes of Practice (for those of you with excellent MU’s do a 7 min AMRAP)
D- Snatch Pull- 3/3@85/90/95%
E- 7 Minute AMRAP of: 6 Each K.B. Snatch (24/16kg)/1 Each TGU
Back after 3 weeks off, excuse my poor memory in what follows
A – DUs in 2mins, x seconds where x == some number that I don’t remember
B – lets just say i worked on technique
C – finally wrapped my head around the false grip
E – 4 rounds even at weights I’ve forgotten
A: Dot drill + (30) 30″ Box Jump (1:26)
B: Hang Snatch with the new Eleiko Bars!! – My math could be wrong as I get used to new measurements but converted into pounds I think I went as follows for a 3RM – 66#(bar + collars)/116/136/146/156 (which up until last week was my 1RM)
C: OHS 2RM – 5@95/2@135/155/175/185
D: 7min AMRAP Muscle Ups – 22reps + 3 fails trying to extend my arms. Just lost the ability to fully push out of the bottom after about 20reps. Thanks Iz and Marcos for cheering me on.
Today was a good day.
A) 200 DU’s – 2:46ish, 92 unbroken
B) Hang Snatch 3rep – 45/75/95/105/115(1)
D) Snatch Pull 3rep – 95×2/115×2/125×2
E) Muscle Ups – 3, and I almost linked 2, so now it’s official
F) 4min AMRAP 6 KBSnatch / 1 TGU (each arm) @ 24kg – 3rds+6
Then for fun I tried a top to top TGU with the 70lb bell – heavy but doable.
I also talked a lot today, apologies to anyone who got advice they weren’t looking for.
Late post – 5pm Oly class
A. pvc warm up & dot drill then 30 30″ box jumps for time (1:38)
B. Hang Squat Snatch for 3 – worked on form – bar/65/85/65/65/65/65/65
C. OHS for 2- bar/95/135/145/155f
D. Snatch Pendlay Row – DNF