WOD 7/27/11
Squat Snatch– 3/3/3
5 RFT of: 35 Double Unders/1 Power Snatch (Max Effort)
Correction:
If you are interested in the Strength Series with Coach Tom you will need to pick up a Series package..
These rates are separate from your regular class rates!
4 Classes for $40 & 6 for $50
Warm up: 9 min AMRAP 200 meter run/250 meter row.
58 rowed meters short of 4 rounds.
Squat snatch: 3×75, 3×80, 3×80, 1×85
5RFT of: 35 DUS/1 power snatch @85.
Warmed up for this with 95, but twas not in the cards.
12:53.
OK. FINE. I’ll buy a flippin’ speed rope!
Little early for me, but did the 8 am class today.
Snatch 3 x 95, 3 x 115, 1 x 125, 3 x 120, 1 x 125
5 RFT: 35 DUs/ 1 PS @ 100#
Failed twice at the last rep as I tried to jump onto it too fast.
4:51.
Finished with a few front squats cleaned into position.
10 x 100, 8 x 120, 6 x 135, 4 x 145, 2 x 155.
Fun today!
Warm up was five RFT of
10 ball slams 20lbs
15 box jumps 24″
20 abmat situps
Total: 8:55
Snatch 3-3-3
95-105-115-120x2PR
5 RFT of du and snatch at 115
Total: 4:27
Felt good today!
After a week of traveling/ studying/ eating whatever…I paid the price today:
Entrenamiento de Honor de Angel López
26 Knees to Elbows (Rodillas a codos)- 20 unbroken
26 Hang power clean 45/25kg
26 Sit ups
26 Pistols (13 por pierna alternos)(Assisted)
26 Ring Row
26 Back squat 45/25kg
26 Saltos laterales a barra con sentadilla
2.6m Rope climb
26 Turkish get ups 16kg-then 12kg (13 alternos con cada mano)
26 Deadlifts 80kg
Nota: Terminar antes de 26min. Por cada minuto de retraso 10 burpees de penalización.
=44:05 BLAHHH
Closest I came to puking since day 1
Nutrition is key huh
In other news I did my 1st rope climb and linked my first DU
See yall monday
Snatches…bain of my existence!
This workout was dedicated to Lula and her sweet sweet moves.
Warm up: 9 min AMRAP 200 meter run/250 meter row.
4 rounds + ~150m run (7 sec over time to finish last run)
Squat Snatch – 3 x 3
WU – 45 / 65 / 75
Work – 95 / 110 / 120
5RFT of: 35 DU & 1 power snatch @115
2:54
Only 1 trip up after my first 11 – all other rounds unbroken.
great job on the met con. you and ryan nailed it with the 115. i could not get the pull high enough for a power clean.
Elite!
Thank you gents!
Warm up: 9 min AMRAP 200 meter run/250 meter row.
3.5 rounds
Squat snatch: 3×45, 3×65, 8×75 but most I muscled up. working on 75
5RFT of: 35 DUS/1 power snatch @65 : 6:10 And I could only get around 10 DUs unbroken. I will master freaking DUs before the year is up if it kills me 🙂