WOD 2/24/13 C
5-8 Minutes Of Shoulder/Back/Hip/Ankle/Wrist/OH Mobility
A- WU- 10 PVC Pass Through/OHS/Sots Press/10 Power Snatch/30 Seconds Crab Walk/30 Seconds German Hang + 3 Minutes Max Calorie Row
B- Power Snatch- 15 Minutes To A Heavy Single
C- Randy= For Time: 75 Power Snatch (75/45) -10 Minute Cap
LAPD S.W.A.T Officer Randy Simmons
D- 10 Minutes Of Strict Muscle Up Practice
5-8 Minutes Of Shoulder/Back/Hip/Ankle/Wrist/OH Mobility
A- WU- 10 PVC Pass Through/OHS/Sots Press/10 Power Snatch/30 Seconds Crab Walk/30 Seconds German Hang + 3 Minutes Max Double Unders: 189
B- Power Snatch- 15 Minutes To A Heavy Single: 1 @ 65/95/105/115/125/135/135 PR
C- Randy= For Time: 75 Power Snatch (75/45) – 7:29 Rx
LAPD S.W.A.T Officer Randy Simmons
D- About 60 Minutes Of Strict Muscle Up Practice: Still didn’t get one but it’s gonna happen, right Bailey?!?
Awesome coaching all around today. Thanks everyone!!
Congrats on the pr!
Wow haven’t posted on here in monthes!
3 min row for calories- 44
Snatch (heavy single)- 35/55/65/85/95 PR- been stuck at 90 for a longgg time!
Randy- 5:40 rx
Still no muscle up but one of these freaking days it will will happen!! Thanks for all the pointers coaches 🙂 Tom you will be lucky if you can lift your arms tomorrow after all that practice but you are SO close!!!
That’s an awesome heavy pr! I see triple digits in your future bails! 🙂
Btw I was stuck for about a year until my recent snatch pr. So I know how it feels ugh
Warm Up – 3min row – 38 Cal – a match but also a struggle for me + PVC work
Power Snatch singles – 45/65/75/80/85PR (finally)
Snatch Balance tripples@ 70% of above – 60lbs
Over Head Squat Singles. – 65/85/95/105/115/120 PR
Alt Tabata – Strict pull Ups / and crappy ring dips – 8 pull ups – no ring dips
Gonna do my MUADs tomorrow.
Nice PRs today everybody.
Fun WOD today.
B- Power Snatch- 15 Minutes To A Heavy Single: 1 @ 45/75/95/115
C- Randy= For Time: 75 Power Snatch (75/45) – 6:25 Rx