WOD 6/20/13
6 Minutes of Wrist/Shoulder/Ankle/Hip/Over Head Mobility
A- WU- PVC Burgener Warm Up + Skill Transfer Exercise + 3 Minutes of: Row @ 50-70% RPE
B- Snatch- 3/3/3/3/3 Max Effort; 2 Minutes Rest between efforts (2-3 deep breaths between reps)
C- 4 RFT of: 10 HPSN (95/65)/20 Wall Ball (20/14)
Notes: for 65lbs use 15lb plate + 15lb bar/for Wall Ball all athletes to 10′ Target
Bergener Warm Up + 3min Row = 40cal PR/ 659 meters 🙂
Snatch Tripples – 45/55/65/75/80×2/80F
4 RFT of 10 Hang Power Snatch @ 55lbs/ 20 wall ball shots @ 14lbs = 10:48
Cash out – alternating Tabata Push ups / Pull Ups = 11/5/10/5/9/6/8/5 RXed
100 Ab Matt sit ups for time = 4:01 anchored
Nice Class Ann!
Great time on that metcon Coach Tambot!!!
Rest Day DU Practice for max UB. 84/50/50/102 PR.
About time!! Great job buddy.
Thanks.
A- WU- PVC Burgener Warm Up + Skill Transfer Exercise + 3 Minutes of: Row @ 50-70% RPE
B- Snatch- 3/3/3/3/3 Max Effort; 2 Minutes Rest between efforts (2-3 deep breaths between reps)
45#/65#/70#/75#/80#
C- 4 RFT of: 10 HPSN (95/65)/20 Wall Ball (20/14)- 8:42 Rx
cash out- Sit up/HSPU- 80 something
Snatch – 45/75/95/105/115/115
Kept these light to work on new technique adjustments.
3 RDS – 10 HPSN + 20 Wall Ball – 10:50
Tabata Pull Up & Push Up – 8/8/8/8/8/8/8/8
A) Maybe 860m on the row?
B) Snatch 5×3 @ 45/75/95/105/115 – new 3rm I think
C) 4RFT 10 HPSnatch @ 95/ 20 WB @ 20lbs – 8:21
D) Tammi’s Special Tabata – Pull/Push – ouch, maybe 12/15/10/12/8/10/8/9?
B- Snatch- 3/3/3/3/3 Max Effort; 2 Minutes Rest between efforts (2-3 deep breaths between reps)
65/85/95/95/105 my worst lift, felt like some good progress was made in getting the bar to a
stable position overhead after almost crashing backward twice on the first 95 set
C- 4 RFT of: 10 HPSN (95/65)/20 Wall Ball (20/14) – 7:56 with a girly 65 & 20, next time higher!
First time with the HPSN, not as sloppy of a performance as anticipated
D – Cashout TABATA Pull up / Sit up, didn’t count, prolly like 60 something reps
A- WU- PVC Burgener Warm Up + Skill Transfer Exercise + 3 Minutes of Row: 54 cals
B- Snatch- 3/3/3/3/3 Max Effort; 2 Minutes Rest between efforts (2-3 deep breaths between reps): 3 @ 75/95/105/105/110 (tweaked shoulder so stopped after 2nd rep)
C- 4 RFT of: 10 HPSN (95/65)/20 Wall Ball (20/14): 11:02 Rx
D- Alternating Tabata Pull-Ups/Push-Ups: 71 reps
A- WU- PVC Burgener Warm Up + Skill Transfer Exercise + 3 Minutes of: Row @ 50-70% RPE
B- Snatch- 3/3/3/3/3 Max Effort; 2 Minutes Rest between efforts (2-3 deep breaths between reps) #75 *not my max effort but was working on my technique.
C- 4 RFT of: 10 HPSN (95/65)/20 Wall Ball (20/14)- 9:30 Rx *those snatches got heavy real quick. I was muscling them up for a min and then realized i needed to get my body under the bar. That helped A TON. still hard though. Where’s Arty when i need him!? haha
cash out- Sit up/Push ups- can’t remember…