WARM UP
Junkyard Dog, Dynamic movement of choice, Burgener Warm Up & in between your first few warm up sets do 5 reps of 2fer1s
(A) 15 minute time limit from Warm Up
Snatch 1 rep (heavy – go for PB if feeling it)
(B) 5 Rounds for time
7 Power Snatch 50/35
14 Floor Wipers 50/35 (7 each side)
21 Double Unders
Snatch (Olympic spec) 75kgs not a PB but did 4 reps to maintain focus on form an preloading of the Ham/Glute an Quads.
ReplyDeleteWatch out for the Wall Ball, I head butted 2.
WOD @ 50kgs. 12:20
PB on my snatch at 32 kg - finally over the 30kg :)
ReplyDeleteWOD- 10:31 with 31kg
Great to have Lynne and Courtney back :)
Thanks Lisa and well done PB woohoo
ReplyDeleteSnatch got to 50kg still working on shoulder strength
ReplyDeleteWOD @ 30kg 14.41 also hit my forehead with barbell when HC says look forward and get behind the bar fucking do it
Pricelss watching Brownie try out headers for Sydney FC.
ReplyDeleteDitto for me, but I ducked faster. LOL
A). PB full snatch 40kg, then power snatch 51kg.
B). WOD: 14:21 @40kg. D/U 1 in 4. Still... an improvement. Slowed the WOD down to focus on snatch transitions in the 3 phases of lift, and to learn good form for floorwipers.
Split Jerk AM. 10 lifts @90kg working on a tight lockout no rebending
ReplyDeletePart B with the night owls @49kg 9:38 all unbroken was the aim.
Snatch 25kg.
ReplyDeleteWOD @20kg
15:07
(A) - snatch - 31kg
ReplyDelete(B) - 25kg - 12:39
(B) 13.15min @ 30kg
ReplyDelete