Thursday, October 13, 2016

THURSDAY




Technique Primer: Muscle Snatch + Push Jerk in Snatch - 3 x (3+3) (light)
(A) Power Snatch
5 Sets x 3@70%  (Wait 3-5 seconds between reps)

(B) Running Clock
4min AMRAP
Buy In - 150 Double Under’s
12 x Thrusters: 40/30
12 x Chest-to-bar Pull-ups

Recover 3 mins

4min AMRAP 
Buy In - 100 Double Under's
9 x Thrusters: 50/35
12 x TTB

Recover 3 mins

4min AMRAP 
Buy In - 50 Double Under's
6 x Thrusters: 60/40
12 x Pull-ups

EXTRAS
(1) Power Clean - 5 Sets x 3 @70% (Wait 3-5 seconds between reps)
(2) 2 x 1000m Row

3 comments:

  1. A) 60kg
    B) modwod
    I did 6 strict press in place of the thrusters each time round 1-40kg, 2-45kg, 3-50kg
    1+10, 2+2, 2+4

    Good wod, decent pull-ups in the last round given I am carrying extra weight at the moment !! So pretty happy.

    ReplyDelete
  2. A) 30
    B) 1 + 9
    1 + 7
    1 + 11
    Subbed double unders with singles and added 50 to each

    ReplyDelete