Morning
Speed
On the minute
Complete 2 snatch balances on the minute for 15 minutes
Go as heavy as you can but stay within 5 to 10 pounds of that weight for all 15 sets.
Conditioning
5 rounds for time of:
5 Squat Snatches, 132#/92#
10 Toes to Bar
15 DB Front Squats, 40#/25#
20 Double Unders
Afternoon
Conditioning
AMRAP in 10 minutes of:
3 Handstand Push ups
15 Dead-lifts, 137#/99#
100 V-Ups
for TIMEPost all results to comments.
4 comments:
Started snatch balance with 99#, moved up to 104# for a couple reps, then to 109# for a few more reps and ended with 114# for last 5 reps. These got better with more reps.
Conditioning:
19:06 Rx'd; felt decent first 3 rounds and was under 10 minutes, but the last 2 rounds were rough. I started missing/having to redo T2B in round 4; I did first round of T2B unbroken, then went 6/4 and broke up more in round 3. In rounds 4-5, I was all over the place on T2B.
All snatches were one at a time until last round I did 2 in a row though I power snatched then squatted which I hadn't had to do in rounds 1-4.
DU's I messed up twice and DB front squats were the best part of this WOD (all unbroken and good pace) though I rested way too much on T2B so I wasn't as tired as I should have been going into these. I need to do a better job of gutting through these type of WODS when I start to fall apart...
Thanks for cheering me on to the end everyone.
Worked up to heavy single for snatch
198
Snatch met-con
14:30
2nd part to come
HSPU/DL - 3 rds + 2 HSPU
HSPU started out strong in the first round, but quickly reached "shit show" status. Kept plugging away, but they were slow.
Update time,
400m run
odd rounds - 7 muscle ups
even rounds - 3 rope climbs
20min AMRAP
6 rounds plus 400m run and 4 muscle ups.
5 rounds
10 KB 2pood
15 cartwheels
20 hand release push ups
11:32ish I think.
Team workout on Saturday!
Team S'go
-176
19:07 run and carry
967ish for reps!
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