WOD 1/15/13 C
5 Minutes of Hip/Shoulder/OverHead Mobility
A- WU- 200M Jog/NFT- 30 PVC OHS/15 each PVC OH Lunge/20 PVC Snatch/50 Double Unders or 3 min practice (5 Minute Cap)
B- Power Snatch- 15 Minutes To Establish A Heavy Single + 3/3/3 @ 80% of Above (TnG Reps/5 Minute Cap)
C- EMOM for 7 Minutes- 3 strict K2E/3 kipping K2E/3 Strict Chin Up/3 kipping Chin Up
D- 5-10 Minutes of GOAT Work
Warm Up – 200m Run + 30 PVC OHS/15 PVC OH lunges/ 20 PVC Snatches
Power Snatch Max Singles – 55/65/70/75FF/75/80FF
3 Rounds of 3 TnG Snatches @ 55; 90 sec rest
7 Min EMOM – 2 Strict K2E/2 Kip K2E/2 Strict Chin ups – omg I fell apart on this one.
1200m Run – 6:41 was hoping to keep it under 6 min… Next time.
Warm up – 200 m run + 30 OHS/ 15 Walking Lunge/ 20 Snatch all with PVC NFT
Power Snatch 3 @95 3 @115 1 @125 1 @135 1 @140pr
7 min EMOM 3 stict K2E/ 3 Kipping k2E/ 3 stict Chin Up/ 3 Kipping Chin Up
Du mini Flight Simulation 5/10/15/20/25/30 unbroken 5:04
A: WU- 200M Jog/NFT: 30 PVC OHS/15 each PVC OH Lunge/20 PVC Snatch/50 Double Unders.
B: Power Snatch: 15 Minutes To Establish A Heavy Single: 75/95/105/115(F) + 3/3/3 @ 80% of Above (TnG Reps/5 Minute Cap): 3/3/3 @ 85
C: EMOM for 7 Minutes: 3 strict K2E/3 kipping K2E/3 Strict Chin Up/3 kipping Chin Up: This sucked
A- WU- 200M Jog/NFT- 30 PVC OHS/15 each PVC OH Lunge/20 PVC Snatch/50 Double Unders or 3 min practice (5 Minute Cap)
B- Power Snatch- 15 Minutes To Establish A Heavy Single + 3/3/3 @ 80% of Above (TnG Reps/5 Minute Cap) 95/115/135/145 (This was pretty ugly). 3/3/3 @ 115
C- EMOM for 7 Minutes- 3 strict K2E/3 kipping K2E/3 Strict Chin Up/3 kipping Chin Up – Yeah, what CT said. I definitely need work on strict chin/pullups
D- 5-10 Minutes of GOAT Work – Did a couple of ring rows.
The EMOM was rough but the Warm up today was perfect.
Gymnastics- fun class!
A- 3 min row @ 70% 688m
B- 3 RNFT
10 WB (14#)
30 sec handstand shoulder taps
25 DU’s or practice 1 minute
6RFT- 1 minute handstand hold/10 strict shoulder press 45# (50% of 1RM)
EMOM for 7 minutes- 3 strict K2E/3 kipping K2E/3 strict chin up/3 kipping pull up
This was kind of a joke after all the other stuff before. My arms were dead!
Wu- 200m run=36 seconds + 30 PVC ohs/15 ea oh lunge/20 PVC snatch/50 double unders=29 seconds
Power Snatch- Wu-5@45/3@75/95/1@115/125/135/145/155f/155f + 3/3/3@116(80%)
Every minute on the minute- 3 each strict k2e/kipping k2e/strict chin up/kipping chin up- 5 rounds unbroken and finished all rounds as prescribed in time allotted.
Pendlay Row- NFT- 10 reps x5 sets@ 116