(A) Snatch: 1×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90%
Warm-up as deemed fit. Rest no more than 90 seconds between lifts. These should be all full Squat.
3 rounds
400m Run
7 Squat Snatch 50/35/25
7 Muscle-ups
Substitution for Muscle-ups will be 2x in a Dip or Push-up
A) Snatch
ReplyDelete1x2 @ 30kg
1x2 @ 35kg
2x1 @ 40kg
2x1 @ 45kg (Failed the 1st, just sat in the bottom too long and didn't lock out properly, then did 2 successful singles).
B) WOD
16.38 Scaled
Did MU's as follows 5, 5, 3 (rather than 7's). Considering I haven't done any Muscle Ups in quite a while I did pretty good, didn't fail any. HC had me scale to the numbers above to keep within certain time domain. It was actually the runs I found the most difficult.
Good WOD and good Labbies session.
A)?
ReplyDeleteB) 3 x rounds 15.5
row 400
Snatch 25KG
Dips using red band
A) % completed on 1rm of 35kg
ReplyDeleteB) 14:58
Row 400m
Snatch @ 30kg
Dips - Thin Red Band
Cheers to Jen Stagg letting me use her bar.. Am now saving for my own :-)