WOD 9/9/13
5 Minutes of Shoulder/OH/Wrist/Hip/Ankle/Back Mobility
A- WU- PVC Burgener Warm Up + Skill Transfer Exercise + For Time- 100 Double Unders (or 300 Singels or 25 Triples) -5 Minute Cap
B- Hang Snatch (Full Sq.)- 7 Minutes To 90% + 1/1@90% + 1/1@95% + 1/1/1@90%; 90 Seconds Rest Between Efforts -15 Minute Cap
C- Olympic Squat- 3/3/3/3/3/3/3/3/3/3@85% of 8/20/13+2.5lbs; 2 Minutes Rest Between Sets -30 Minute Cap
*D- For Time: 100 SuperMan
*= If Time Permits
A- 100 DUs in….2:51?
B- 65/65/75/80/ran out of time
C- wu: 45/115/145 – work: 160×8
Ran out of time, but TBH set 8 would almost definitely have been my last at that weight anyway.
Good workout this am. Cahill, where you at?
Oly WOD
Warm Up – 2 min Triple under practice + 30 sec each PVC Duck walk/ OHS/ Sots press
Hang Snatch Singles – 55/65/75/80/80
Oly Squat 10 rounds of 3 reps @ 140lbs
Snatch push press singles – 65/75/80/95
Good to be back after a 2 week vacation. Kept everything light to ease back in…
Warm Up – 100DU’s UB/1min of triple under practice + 30 sec ea PVC Duck walk/OHS/Sots Press
Hang Snatch 1RM – 3@75/2@95/115/135
HBBS 3RM – 10rds @ 225# + 1 strict muscle up between sets