WOD 3/10/14
8 Minutes of OverHead/Wrist/Hip/Ankle Mobility
A- WU- PVC Burgener Warm Up + Skill Transfer Exercise + 3 Minutes of Triple or Double Under Practice -9 Minute Cap
B- Snatch Complex= 1 Snatch/1 Hang Snatch/2 OHS (overhead squat)- 15 Minutes Max Effort
C- Bar Muscle Up- 5-8 Minutes of Practice
D- 6 RFT of: 5 each OH Lunge (45/25)/5 Bar Muscle Up (Jumping)/5 Snatch Pull (115/75) -12 Minute Cap
*E- 3 Rounds To Failure of: Banded Elbow Extensions; 90 Seconds Rest Between Efforts (to failure= max continuous reps untill no longer able to perform exercise with control through a full range of motion)
*= If Time Permits
B: Snatch Complex = 1 Snatch/1 Hang Snatch/2 OHS (overhead squat): got up to 85lbs, though form was shaky.
D: 6 RFT of: 5 each OH Lunge (45/25)/5 Bar Muscle Up (Jumping)/5 Snatch Pull (115/75): 10:20
winter is ebbing.
This one is for you Mr.Cohen
A – WU- PVC Burgener Warm Up + Skill Transfer Exercise + 3 Minutes of Triple or Double Under Practice: 75 DU’s & 6 TU’s
B – Snatch Complex= 1 Snatch/1 Hang Snatch/2 OHS @ 35k/40k/45k/50k/55k (121lbs) – was having a little PTSD from 14.2 when I read OHS
C – 6 RFT of: 5 each OH Lunge (45/25)/3 Bar Muscle Up/5 Snatch Pull (115/75) – At 12 mins was through ~ 5 rds finished in another 1-2 mins. My goal was 3 BMU’s/rd but would not attempt more than 5. Got 3 in each of the first 4 rds then did 2 and 1 in the last two, respectively. Really helpful cue from Coach D as per usual. Gotta get to that workshop!!
D – 3 Rounds To Failure of Banded Elbow Extensions: 35/25/20
Awesome work today Patrick. Went beast mode on that complex.
A) PVC Burgener Warm Up + 3 Minutes of Triple or Double Under Practice – my jumps were not going well today, pretty confused about that
B) Snatch Complex = 1 Snatch/1 Hang Snatch/2 OHS – 45/75/95/115(f)/115/95 – fried shoulders still from 14.2 on Friday
C) Bar Muscle Up – still working on this move
D) 6 RFT of: 5 each OH Lunge@45/5 Bar Muscle Up (Spealler Bar w/ a 12in Box)/5 Snatch Pull@115 – 12:21, would be nice to get that Bar MU
E) 3 Rounds To Failure of: Banded Elbow Extensions – 40/30/30, this was more for effect than full-out effort
I did WOD today.. But I never wrote it down.
Power Snatch light tripples
Power Clean & Split Jerk Light tripples.