WOD 1/23/13
3 Minutes of Shoulder/Back Mobility
A- WU- 200M SB Run + 2 Rounds of 30 Seconds Each: Crab Walk Forward/Backward + 10 PVC Pass Through/20 PVC OHS/10 PVC Snatch
B- Snatch- 5 Minutes to WU-70% + 5@70/2@80/1/1@90/1@95%; 90 Seconds Rest Between Efforts (15 Minute Cap)
C- 3 RFT of: 7 HPSN (95/65)/3 Strict Ring Muscle Up (5 MUAD/15 Minute Cap)
D- 6 Minute AMRAP of: Row 1 Minute (max Cal)/3 Each TGU (24/16kg)
3 Minutes of Shoulder/Back Mobility
A- WU- 200M SB Run + 2 Rounds of 30 Seconds Each: Crab Walk Forward/Backward + 10 PVC Pass Through/20 PVC OHS/10 PVC Snatch
B- Snatch- 5 Minutes to WU-115+ 5@115/2@135/1/1@150/1@160; 90 Seconds Rest Between Efforts (15 Minute Cap)
C- 3 RFT of: 7 HPSN (95)/3 Strict Ring Muscle Up (5 MUAD/15 Minute Cap)
2:16 Rx
D- 6 Minute AMRAP of: Row 1 Minute (max Cal)/3 Each TGU (20kg)
1 ROUND
(21 calories on round 1)
(18 calories on round 2)
MY NEW GOAT TGU
Way to crush that WOD, Dariel. Also good on you for doing the 20KG bell. Beast!
Thanks A. I couldn’t Rx that one. I will be doing does for goat work moving forward.
WU: 200m Sand Bag Run 0:59 + 2 rounds of crabwalk forward and backward + PVC work
Snatch: 5@15/3@45/3@65 + 5@70/2@80/1/1@90/1@95#
3RFT: 7 HPSN (65)/5 MUAD
4:44
6 Min AMRAP: 1 min row/3 turkish get ups (each side)
1 full round + row + 1 get up on each side
Double Under Practice
A – 200m sandbag run 47 secs (?)
B – Full squat snatch: 70%x5 @108lbs, 80%x2 @125, 90%x1x2 @140 95%x1 @147
C – 3RFT: 7 HPSN + 3 strict muscle ups (first time attempting these)
6:33 as Rx
D – 6AMRAP: 1min row + 3 TGU (16KG) – 2 rounds + 1 row
Thanks for all the help on those strict muscle, Brian, Coach Tambot, Head Coach
(About 1 min of HPSN, 30sec of strict muscle ups, and 5 mins of attempted strict muscle ups!)
6 am class
400 m med ball run 2 minutes
20 med ball squat clean wall balls and 20 overhead med ball lunges
15 minutes to establish a heavy snatch- 95/115/125/135/145f/145 /145 PR
then 10 minutes amrap 7-95# power snatch/3 muscle up( practice the transition)/ 20-24″box jumps- I got 2 full rounds + 7 snatch.
Good workout this am.
200m sandbag run- :49
Snatch- 45×5/75×3/95×5/115×1/115F/115×1/125×1/ 125F/ 125×1/ 135×1
3RFT 7 HP Snatch/3 strict Muscle Ups
7:45
7 strict MU. 2 Kipping.
WU- 200M SB Run=1:00 + 2 Rounds of: 30 Seconds Crab Walk Forward/Back
Snatch- 5@45/3@95/5@110/2@125/1/1@140/1@147(knee touched the floor)
3 Rounds of: 7 Hang Power Snatch (95)/3 Strict Ring Muscle Up=2:50 (RX’d except last rep on 2nd and 3rd rounds)
6 Min amrap of: 1 min row/3 each TGU (20kg)=row1=278m/3 ea/row 2=286m/3 ea/row 3=157m
Fun one, felt like crap but glad I muscled through.
Masterful performance.
A- WU- 400M MB Run + NFT: 20 MB squat clean wallball + 20 MB OH lunges
B- Snatch- 15 mins for heavy single – 45/55/65/75/85F/85F/85F I’m sooo close! 🙁
C- 3 RFT of: 7 Power Snatch (65)/5 muscle up transitions/20 box jumps (20inches) – 8:54