WOD 3/12/13 C
8 Minutes of Hip/Calve/OverHead Mobility
A- WU- 3 Minute Row @ 70-90% RPE + PVC Burgener Warm Up/Skill Transfer Exercises
B- Snatch (full squat)- 5 Minutes To WU + 5-6 Minutes To A Heavy Single (be smart about time management!)
C- Over Head Lunge- 3 each X 5 Rounds @ 60-70% of best Snatch from today (slow and steady on these); 90
D- AMRAP in remainder of class time 0r 15 Minutes – 30 each Weighted Step Up (20/18″/45/25×2)/30 each Walking Lunges/30 Squat Jumps
WOW, what a WOD – Iz I dont know what to say, your programming is fucking money!!
3 Min Row @ 70% + 10 Each PVC – Pass Throughs/WindMill/OHS/Snatch Press/ Snatch = 645m
Snatch Balance – 7/7/7 @ 70% of my Snatch – 65/lbs
OH Lunges – 6/6/6 Each Leg @ 60%of my Snatch – 55lbs
Belt Squats – 12/12/12 @ 95lbs OH Shit this was wild!!
3 Rounds of 1 Min Sled Push @ 135lbs + 16lbs for the sled
3 Rounds of 1 Min Max Air Squats – 38/40/40
5×5 Wipers Modified
3 Rounds of Max L-Hold + Max Plank -(15 Sec L-hold/ 45 Sec Plank)
Thank you and keep it G rated on the blog. Parents who saw the article in the Wall Street Journal yesterday might read this and get the wrong impression 🙂 LMAO
Warm up – 3 min row – 781m
Snatch – 3/65 3/75 1/95 1/105 1/115 1/125 1/135
Over head lunge (each leg) – 3/75 3/85 3/85 3/95 3/105
For time – 30 each weighted step up w/ 20″ box @ 45 lbs each hand / 30 each walking lunges / 30 squat jumps – 10:58
Iz thanks for the new pointers on the snatch technique. I can really feed the weight exploding overhead.
Your welcome 🙂 “thats what she said”.
A- WU- 3 Minute Row @ 70-90% RPE + PVC Burgener Warm Up/Skill Transfer Exercises – Not sure about the distance, the rower showed a 🙁 after i was done
B- Snatch (full squat)- 5 Minutes To WU + 5-6 Minutes To A Heavy Single (be smart about time management!) – worked w/ 95 the whole time because my form felt like a mess in 13.1. Still need some more work!
C- Over Head Lunge- 3 each X 5 Rounds @ 60-70% of best Snatch from today (slow and steady on these); 5 x 75
D- AMRAP in remainder of class time 0r 15 Minutes – 30 each Weighted Step Up (20/18″/45/25×2)/30 each Walking Lunges/30 Squat Jumps – 15 min AMRAP – 1rd + 30 + 10 (this was super tough even at 25lbs)
Modified Conjugate #3
WU- 3 Minute Row @ 70-90%=817M + PVC Burgener/Skill Transfer Excercise
Power Clean- WU – 5@45/95/3@135/1@175 + WS-3/3/3/3/3 @ 175#(80%)
High Bar Squat- WU- 5@135/2@185 + WS- 2/2/2/2/2/2/2/2 @ 220#(80%)
Good Morning- 8/8/8 @135#
Weighted Hip Extension- 12/12/12 @ 45#
Seated Band Ham Curls (blue medium band)- 100 reps
Seated band curls must have been brutal.
My hammies are still screaming 🙂
I love this WOD, but alas today is my rest day 🙁 I thought about coming in, but that’s not smart training.
Mature 🙂
A- WU- 3 Minute Row @ 70-90% RPE: 791m
B- Snatch (full squat)- 5 Minutes To WU + 5-6 Minutes To A Heavy Single
5@45, 1 @ 75/95/115/125/135 PR
C- Over Head Lunge- 3 each X 5 Rounds @ 95
D- 10 min AMRAP – 30 each Weighted Step Up (20/18″/45/25×2)/30 each Walking Lunges/30 Squat Jumps: 2 Rds + 1 Step Up Rx……..walking should be an interesting challenge tomorrow lol