WOD 5/8/13
3 Minutes Shoulder/Hip/Ankle
A- WU- 3 Minutes Row For Calories + PVC Burgener + Skill Transfer
B- Hang Power Snatch- 10 Minutes To A Heavy Single; 90 Seconds Rest Between Efforts
C- Olympic Squat- 10 Minutes To A Heavy Triple
D- 3 Rounds of: 20 Burpees/10 each Lunges (45/25×2); 1 Minutes Rest Between Rounds
3 Minutes Shoulder/Hip/Ankle
A- 3 minute zercher atlas stone carry. 1 minute at 125 then 95#
B- axle snatch press- worked up to 165
c- axle zercher squat – 245
d 3 rounds – 15 banded push ups/ 10 squats with 45# plate overhead 1 minute rest between rounds
E- 100 banded good mornings- yes my neck is irritating me today. and i went with a low density band…..
That’s my baby boy Snatching 16lbs – so proud of him.
You know he will be turning 11 this month. I can’t believe how time flys. Soon it will be Olivia up there snatching on the blog the Jeff and Kelly son 🙂
Guys,
I added an 8am WOD on Thursdays starting tomorrow morning.. If you can switch your reservation please do so soon 🙂
Hey Brian, Thanks for being a great partner. I would have stopped at less than half the weight we ended up finishing at on the Zercher squat had I done it by myself.
A- Wu- tabata rope undulation
B- Power Clean 12 min to a heavy triple- Wu- 5@45/95 ws- 3@135/155/175/195
C- Good Morning- Wu- 5@45/95 ws- 3@135/185/185/185/185/185
D- 3 rounds of: 5 stone to shoulder/30′ Zercher Carry/ 5 Zercher squat/ 30′ Zercher carry; 1 minute rest between rounds @95= 6:20
E- nft- 100 seated ham curl medium green band
F- nft- 50 hip extension
A- WU- Double Unders + PVC Burgener + Skill Transfer
B- Hang Power Snatch- 1 @ 75/95/115/135/145f/145 PR
C- Olympic Squat- 3 @ 95/135/185/205/225
D- 3 Rounds of: 20 Burpees/10 each Lunges (45/25×2); 8:19 Rx
A – 3 minute Zercher atlas stone carry: 95lbs, think I did 7 or 8 “laps”
B – Axle snatch press- Got to 175lbs doing a split snatch, which is a PR for any kind of snatch
C – Axle zercher squat – Got to 215lbs. – Good job Jeff, I probably wouldn’t have gone any higher either!!
D – 3 rounds – 15 banded push ups/ 16 squats (8 each leg) with 45# plate overhead 1 minute rest between rounds: Think it took 11 something.