WOD 4/9/14
8 Minutes of Back/Shoulder/Ankle/Wrist Mobility
A- WU- 400M Run @90-100%; 3 Minutes Rest + 400M Run @ 100% RPE + 3 Rounds of: 10 PVC BTN Snatch Thruster/5 Each OH Lunge/10 Good Morning/5 Each Split Snatch
B- Snatch- 12 Minutes To A Challenging Single
C- Ring Muscle Up- 5-10 Minutes To Practice
D- Amanda- 9/7/5 RFT of: Muscle Ups/Snatch (135/95)
Notes: Scale weight to 70% of above/Scale ring muscle ups with jumping or a band or box variation/Squat Snatch is the standard!
This wod is the shit.
If I could do it with C2B pull ups and maybe 85lb snatches i would be happy
Agreed, the shiznizle! 🙂
You would crush this one coach
A: WU: 400M Run @90-100%; 3 Minutes Rest + 400M Run @ 100% RPE: 1:08, 1:20
B: Snatch: 95 lbs
D: Amanda: 9/7/5 RFT of: Muscle Ups/Snatch (135/95): 7:40 @ 65 lbs and banded MU’s.
Oh Baby… Time to P.R.
Warm Up 400m Run x 2 NFT
Below the knee snatch – 2 reps @ 22k/27k/32k/35k/35k/35k
Below the knee Power snatch 3 reps @ 22k/27k/32k/32k/32k
Back Squat – 3 reps @ 100/120/140/140/140lbs
Incline Bench 3 reps @ 65lbs/75lbs/75lbs/75lbs
A: 800m Med Ball Run (too soon) – 3:57
B: Keg G2OH – Was able to power jerk all up to 135#. 135# I got OH for the first time but wasn’t completely steady after locking out my arms.
C: Weighted Pull Up – 5×5 @ 10/15/15/10/10#
D:
500m Row / 15 Sqt Cln 155# / 160′ Stone Carry w/ Stone on Stomach 95#
500m Row / 12 Sqt Cln 155# / 160′ Stone Carry w/ Stone on Stomach 95#
500m Row / 9 Sqt Cln 155# / 160′ Stone Carry w/ Stone on Stomach 95#
21:13 of total suck.
OLY
A: 800m Med Ball Run (too soon) – 3:23
B: Keg G2OH – 30/50/70/90/135 fail
C: Weighted Pull Up – 5×5 @ 10/15/20/15/10#
D:
500m Row / 15 Sqt Cln 115# / 160′ Stone Carry w/ Stone on Stomach 95#
500m Row / 12 Sqt Cln 115# / 160′ Stone Carry w/ Stone on Stomach 95#
500m Row / 9 Sqt Cln 115# / 160′ Stone Carry w/ Stone on Stomach 95#
19:25, should have went heavier on the cleans. This was brutal.