WOD 3/18/14
8 Minutes of Shoulder/OH/Wrist/Hip/Ankle Mobility
A- WU- 3 Minutes of Triple or Double Under Practice
B- Snatch- 18 Minutes To A Heavy Double (3-7 Seconds between reps for set up); 2-3 Minutes Rest Between Work Sets
C- For Time: 25 Snatch @ 55% of above (muscle or power)/25 GHD Sit Up (50 Ab Mat Sit Up); 90 Seconds Rest/ 20 Snatch @ 65% of above (muscle or power)/25 GHD Sit Up (50 Ab Mat Sit Up) -15 Minute Cap
D- Weighted Plank- 3 Rounds Max Effort (45/25); 60-90 Seconds Rest Between Rounds
*E- Goat Work- in time remaining (ring dips/pull ups/push ups/box jumps/double unders/wall balls/muscle ups/hspu’s/t2b/k2e)
It felt so weird being home on a Monday. I can’t wait to get in and coach you guys. I miss my pm crew, and I look forward to my AM ppl. See you tomorrow. :). Love this wod too. Wish I could partake. Soon.
Morning crew…Starbucks and Snatches!
it’s gonna be weird not having you coach us in the PM. I had cookies for you too! We miss you already..
Oh man.
http://youtu.be/hVTYRjSDyC4
Thanks for the snatch tips today coach. First time I conquered my fear of catching the bar at the bottom of an ohs with a moderate weight.
I’m glad I could help.
B: Snatch: 18 Minutes To A Heavy Double: got to 95lbs, not very deep though
C: For Time: 25 Snatch @ 55% of above (muscle or power)/25 GHD Sit Up (50 Ab Mat Sit Up); 90 Seconds Rest/ 20 Snatch @ 65% of above (muscle or power)/25 GHD Sit Up (50 Ab Mat Sit Up): 11:12; 25 @ 45 lbs, 20 @ 65 lbs. Did situps instead of GHD’s.
D: Weighted Plank: 3 Rounds Max Effort (45/25): 2 rounds @ 1 min, 45lbs
And welcome back to 6am Coach D!
Thanks CT.
Bench press banded 9*3@175(bar weight) (wide/mid/close grip)
Bench press mid grip 1*5@245
For time:
10-1 bench press close grip @205
10 pull ups each round
19:30
I was smoked before I started. Can’t wait to get back so that I can do other things.
Incline Reverse dumbbell fly 3*20@10lb each
open bar
DT (105#
5 rounds
12 Deadlift
9 Hang power clean
6 Jerk
15:00
I remember doing this WOD last year (April) in comp class and thinking there is no way I can Rx this at 115#, so I worked at 85# and finished in 11 something thinking the entire time how brutal it was. It was still brutal this time around but at least I know I’m stronger!
3×10 OHS (75#)
WOD
B- Snatch- 15 Minutes To A Heavy Double- 95#
C- For Time: 25 power Snatch @ 55# /25 GHD Sit Up (50 Ab Mat Sit Up)/20 Snatch @ 65#/25 GHD Sit Up (50 Ab Mat Sit Up)- 8:57
3 rounds 1 minute weighted plank (25#)/1 minute rest in between
I worked out today
A little split jerk a few push jerks at a moderate weight
Coupe of bench press – got pretty heavy