WOD 1/27/14
8 Minutes of Shoulder/Wrist/OH/Thoracic/Hip/Ankle Mobility
A- WU- 200M Run @ 70% RPE + 5 Rounds of: Wall Acceleration Drill– 7 Seconds/38 Seconds Rest Between Rounds -8 Minute Cap
B- Hang Power Snatch- 5 Minutes WU to 65% + 6 EMOM for 4 Minutes; 3 Minute Rest
C- Olympic Squat- 6 Minutes WU- 100% of Clean + 4/4/4/4/4@ 100% of Clean 1RM (Tempo;2/0/x/1); 2 Minutes Rest Between Sets
D- 6 RFT of: 10 M.B. Sit Up/10WallBall (20/14-10′) -9 Minute Cap
Warm Up – 200m run + wall sprint drills.
Hang power snatch 6 reps x 4min EMOM @ 60lbs
Oly squat – 135 x 4/4/4/4/4
Snatch high pull – 65x 3
Fun working with Barbara today!!
A) 200M Run + 8 Rounds of: Wall Acceleration Drill- 7 Seconds/38 Seconds Rest
B) Hang Power Snatch – 4min EMOM x6 @ 95lbs
C) HBBSQ 5×4 @ 185
D) 6 RFT – 10 M.B. Sit Up/10WallBall @ 20lbs – 4:37
I will be sticking to the 7:00 class when I can, but 8:00 absolutely kills it.
1/27/14
A- WU- 2 rounds of: 100 DU’s= RD1-1:30/RD-2-1:07
B- Snatch- WU- 3@20/45 + WS- 3@51=65/55=70/60=75/63=80/66kg=83%
C- Clean & Jerk- 3@60=65/65=70/70=75/75=80/80kg=85%
D- Front Squat- 5/5@185=70/200=75/4@210=80/3/3@225=85%