WOD 8/8/13
5 Minutes of Shoulder/Hip/Back/OverHead/Wrist Mobility
A- WU- 500M Row @ 50-70% RPE + PVC Burgener Warm Up + Skill Transfer Exercise
B- Power Snatch- 3/3/3/3/3/3/3 @70% of 8/1/13 (Touch and Go Reps); 90 Seconds Rest Between Sets
C- 3 RFT of: 1K Row/15 OHS @50-60% of 1RM (sub run if no rower is available)
*D- Renegade Row- 12/12/12/12 (45/25×2) + SuperMan- 100 Reps in as few sets as possible
*= If Time Permits
Second day of CF in a row!!! Woo hoo!
WU: 400 m run @ 50% 1 min 56 sec
PVC Burgner Warm Up + Skill Transfer… I really appreciate this time when the Coach can slow down the movements so we can work on our technique, I definitely learn more each and every time!
Power Snatch @ 70% of 1RM 7 sets of 3 at 40lbs. Big thanks to Coach Dariel with pointing out key points… I’m very far from where I need to be, but I’m happy to be on my way 🙂
3 RFT of 800m run and 15 OHS @ 40 lbs… 15:15 If anyone sees my lungs somewhere along 5th avenue, I’d like them back please… Damn I’m out of shape!
Missed Coach Iz and Tambot’s presence, but Coach Dariel did a great job… Encouraging and patient with all of the athletes, well done Coach Dariel!
Thank Nikki. Excellent job today. Nathan said you destroyed him on those runs.
Yay Nikki, 2 days in a row 🙂
As is my policy on OHS/snatch days, my weights will not be disclosed. Suffice to say they were low. Still extremely limited by mobility on these.
OHS are starting to improve. Straps helped a little with wrist pain. Been trying to work on thoracic mobility and I think that actually paid off a little.
Power snatches – finally starting to dial in form, I think. Getting better at putting the bar where I want it.
remember nobody’s judging your weight but yourself 🙂
Haha – thanks. I was at least 50% kidding, but notice how I still don’t mention any numbers…
Ironically your picture is of you with the bar in the over head position. You did great today and OHS are a challenge for me to.
Thanks. I’ll figure em out eventually. They get a little better each time.
A- WU- 500M Row @ 50-70% RPE + PVC Burgener Warm Up + Skill Transfer Exercise
B- Power Snatch- 3/3/3/3/3/3/3 @ 102lbs
C- 3 RFT of: 1K Row/15 OHS (75): 20:46. This was brutal. OHS after snatches still destroy my shoulder. Thanks for the help Dariel, my 2nd/3rd rounds felt a million times better than the first.
Cool to meet and wod with our visitors from Ireland. Hope you guys have a good trip and come back for another visit.
So, spill…what did Dariel do to upgrade your 2nd and 3rd round?
I noticed he had a very wide grip and we narrowed it a little which made the over head position bearable.
3 min AMRAP of DU
138 UB
265 total
500 M row @50-70% RPE
Power snatch
3 EMOM for 7 minutes @125(70%)
Strict press 3/3/3/3/3/3
WU 3@75/95 WS 3@115/135/145×2(f)/145×1(f)
HSPU 12/9/7 reps sets
3 minute AMRAP DU
147 UB
257 total
A: Warm Up – 500m row @ 50% then Coach Ann-imal had us do the Burgener warm up with the bar…suck.
B: Power Snatch 7 rds x 3 – 65/95/95/105/105/115/115/125
C: 3RFT 1K Row & 15 OHS @ 100# – 17:20
Did all the OHS unbroken. Rows were 3:48 / 4:11 / 4:22 and sucked.
D: Renegade Rows – banged out a few with the 25# DB. Maybe 3rds of 12.
My ass is cooked and somehow I have to get through Chelsea tomorrow. WETSU – We Eat This Shit Up!
WETSU…hahaha love it!! You’re my boy bluueeee!!
A- WU- 500M Row @ 50-70% RPE + Burgener Warm Up w/ a 45lbs bar
B- Power Snatch- 7×3 – 95/95/95/105/105/105/105 – last one was rough, I missed 3 then hit it
C- 3 RFT of: 1K Row/15 OHS @ 75lbs – 16:35 – OHS bar never touched the ground but I went 15 12/3 12/3 with a high bar back rest, rows were 3:35, 3:50ish, 4:00ish
*D- Renegade Row- 4×12 @ 45lbs
A- WU- 500M Row @ 50-70% RPE + PVC Burgener Warm Up + Skill Transfer Exercise
B- Power Snatch- 3/3/3/3/3/3/3 @ 65. Started with 75…but decided to save my shoulders 😉
C- 3 RFT of: 1K Row/15 OHS (65): 17:58
*my goal was to complete all OHS unbroken. Mentally challenging but did all 3 rounds unbroken. Every time I wanted to put the bar down, I said to myself, “one more!” haha it worked!
The row killed.
Since being on vacation, I’ve definelty kept up with my training. I’m totes baaaccck!!
You are amazing!! You are going to crush next weeks workout!! You are one strong bitch!
Haha thanks Tina!! We all are going to crush it…it’s going to be so much fun, can’t wait to pump each other up and the adrenaline rush is gonna be cray cray!!
A- WU- 500M Row @ 50-70% RPE + PVC Burgener Warm Up + Skill Transfer Exercise
B- Power Snatch- 3/3/3/3/3/3/3 @70% of 8/1/13 (Touch and Go Reps); 90 Seconds Rest Between Sets at 135
C- 3 RFT of: 1K Row/15 OHS @50-60% of 1RM (sub run if no rower is available) went really light on the OHS 18:30
*D- ) + SuperMan- 100 Reps in as few sets as possible
*= If Time Permits