(A-30min) Snatch Balance 2-2-2 Med Load.
Then prep for (B)
THEN WITH A RUNNING CLOCK
(B) EMOTM for 6min (0-6)
3x Thrusters 50/35
THEN STRAIGHT INTO
EMOTM for 6min (6-12)
3x Full Snatch 50/35
THEN AT THE 12min MARK, START
10 x OHS - 50/35
1/2 Gasser
8 x OHS
1/2 Gasser
6 x OHS
1/2 Gasser
4 x OHS
1/2 Gasser
2 x OHS
**Advanced athletes can go heavier on thrusters. But no missed & be ready with the change of weight between minutes.
A) EMOM: No misses
ReplyDeleteThrusters X3
- 1 53.6kg
- 2 63.6kg
- 3 76.2
- 4 76.2
- 5 86.2
- 6 86.2
Full snatch
- 7 53.6
- 8 53.6
- 9 63.6
- 10 63.6
- 11 73.6
- 12 53.6 (ready for WOD)
WOD: completed at 17:23 (5.23min) @ 53.6
thrusters 72kg
ReplyDeletesnatch 61kg
wod 51kg 16.29
bench press 3x5 92kg
pendlay row 5x5 60kg
beau, jordan, gab, kieren, kat, gemma and a few i familiar faces that i can't put a name to.
ReplyDeleteSnatch Balance: Focus on techique of dropping under the bar (31kg)
ReplyDeleteWOD: 17.42 @ 35kg with 3 misses in the full snatch.
Not the greatest performance tonight.
ReplyDeleteSnatch Balance: 45kgs
Thrusters: 50kgs
Snatch: 2 successes @ 50kgs the rest fails. Then dropped to
40 kgs, still no good.
OHS: 40 kgs.
Time: 19.03
Tabata Rowing 1004m
ReplyDelete