Strength
Power Snatch
3-3-3-3
Perform 10xOHS between sets. 3:3 tempo. (Use dowel or unloaded bar if needed)
WOD - 15min AMRAP
1/2 Gasser
15 Pullups
1/2 Gasser
15 KB Swings 24/16
Finisher
3min AMRAP
(Either)
1 Pullup + 1 KTE + 1 T2B + 1 BMU
OR
1 TTR + 1 KTE + 1 MU
Post to comments
strength
ReplyDelete60,65,70
little press out on 3rd rep 70
dowel for ohs
wod 4+15 pull ups rxd
butterfly for nearly all reps, form a bit hit and miss
was able to get the bar complex out, but not on rings
Snatch + OHS
ReplyDeleteI kept to the same weight for both being 20kg, still recovering from the weekend.
I did have a go at the Finisher 3 min AMRAP by doing 1 TTR followed by KTE and then followed by a MU without breaking in between. Interesting because I started with a strong False Grip and then with each movement it got harder and harder to hold, by MU time it was almost gone, but not quite. Good drill to work on.
Happy Birthday Dan M X
ReplyDeletestrength
30kg power snatches
20kg OHS with orange band round knees to train me to keep knees out
WOD RXD (some Chest to bar pullups for practise) 4 rounds even
I TTR I K2E I muscle up
I TTR I K2E 2 muscle ups (happy with two consecutive puscle ups)
Need to practise butterfly and bar muscle ups
Adios Amigos
Power snatch @50kg
ReplyDeleteOHS with the dowel, helped to focus on form.
WOD 4rnds neat,
Bar work PU-K2E-T2B ok but missed 3BMU but reasonably close, might have to take tue kids to the park more often
ReplyDeleteHAPPY BIRTHDAY DAN M :D hope you had a good day!!! xox
ReplyDeletestrength just with 30kg and ohs with 20
wod: did the first round with the sprints then i pulled a muscle in my bum haha and i couldnt sprint or jog. so i subbed sprint for 100m sprint on rower. got the butterfly kip going today in every set :D yiieoowww
TTR+KTE+ MU did 1 round then 2 consecutive rounds in a row then 2 again. practiced re gripping at the top of the dip before i came down like some did at regionals with the MU wokred well.
Strength @ 45kg
ReplyDeleteOHS with the dowell
WOD 4 rounds, half the pullups using a band
need to work on KB swings, too many failed reps
Power Snatch 60, 65(2), 65, 60
ReplyDeleteHSPU between sets, 5,5,4,0
T2b between working sets 15,14,11
Max ring dips 9, 10, 7
Power Snatch
ReplyDelete3 @ 40kg
3 @ 45kg
3 @ 50kg
3 @ 55kg
WOD
4 rounds