WOD 8/1/13
5 Minutes of Shin/Ankle/Hip/Back/Over Head/Shoulder/Wrist Mobility
A- WU- Acceleration Wall Drill– 30 Seconds Marching/30 Seconds 2 Count/30 Seconds 3 Count + Wall Sprint- 15 Seconds on 45 Seconds off for 8 Rounds
B- Power Snatch- 15 Minutes To A Heavy Single
C- For Time- 12 Power Snatches (70% of above)/50 Double Unders/9 Power Snatch/40 Double Unders/6 Power Snatch/30 Double Unders (Focus on efficiency/Perfect reps)
*D- Tuck Up/SuperMan- 10X10 each alternating
*=If Time Permits
A- WU- Acceleration Wall Drill- 30 Seconds Marching/30 Seconds 2 Count/30 Seconds 3 Count + Wall Sprint- 15 Seconds on 45 Seconds off for 8 Rounds
B- Power Snatch- 15 Minutes To A Heavy Single (90# barely)
C- For Time- 12 Power Snatches (70% of above)/50 Double Unders/9 Power Snatch/40 Double Unders/6 Power Snatch/30 Double Unders (Focus on efficiency/Perfect reps)
5:55 worked at 65# (2# more than 70%)
*D- Tuck Up/SuperMan- 10X10 each alternating- we didn’t time these
Dang Tina, I was able to match your time, But you got me on 5lbs…
GO Girl!!
Power snatch heavy single
95/115/135/155/165
C- For Time- 12 Power Snatches (70% of above)/50 Double Unders/9 Power Snatch/40 Double Unders/6 Power Snatch/30 Double Unders (Focus on efficiency/Perfect reps)
Worked at 115.5lbs
4:13 Rx (all DU UB)
NIce WOD today Coach!! Had the Box all to myself, Pumpin some 80’s slow jams
A- Wall Drills – Pretty cool stuff, and exhausting
B- Snatch ( full squat) – 55×5/65×3/75×2/85/90/95FF
C – 12 Power Snatch/ 50 Du’s/ 9 power Snatch/ 40 DU’s/ 6 Power Snatch/ 30 DU’s = 5:55 @ 60lbs
C 1/2 – I added 90 foot OH walking Lunge @ 60lbs = 3:43 in the spirit of the games 🙂
D – Tick Ups/ Super mans 10×10 eaxh alternating
E – 3 RNFT of 15 Weighted Hip extensions 26lbs/ 3 Strict pull ups.
I can’t believe we got the same time!!
Is anyone’s elses calves CRAZY sore from the wall accelerations? I can seriously barely walk and this is from the WARM-UP!