THURSDAY
(A) Snatch Complex - Every 90 seconds for 10 sets
10min to find a moderate load,THEN Perform
1 x Power Snatch + 1 x OHS + 1 x Snatch
NOTE: If your OHS is considerably weaker than your Power Snatch then perform 2 x OHS with a 3sec pause in bottom on one minute (use a dowel if needed), then 2 x Power Snatch on the alternate minute.
(B) 12min AMRAP
5 x Snatch Grip Deadlifts - 60/40/30kg
10 x Russian KB Swings - HEAVY
30 x Double Unders
NOTE: Today's scaling for anyone with less than 10 consecutive DUs is a 1/2 Gasser
(A) WORKED ON PISTOLS
ReplyDeleteLEFT & RIGHT
DOWEL LOCKED OUT OVERHEAD
(B)7RNDS
5 X 60KG SNATCH GRIP DEADS
10 RING ROWS
30 DOUBLE UNDERS(HAD TO SUB 1X1/2 GASSER)
Mod wod for me today.
ReplyDeleteLeft arm snatches with the 32kg dumbbell - 3 every 90secs for 10rounds
Metcon
10 single leg left arm deads 32 kgs 5 each leg
10 Russian swings left arm 20kg bell.
10 left arm push press 20kg dumbbell.
7 rounds + 10 reps.
Safe to say my grip is ruined.
A) first 5 @ 20kg, last 5 @ 22kg.
ReplyDeleteB)
deads @ 30
Swings @ 20
V gave us a chance to get 10 unbroken DUs each round, if we did it we could stay with the DUs for that round. If we didn't, we had to drop the rope and do the 1/2 gasser.
So 2 rounds I failed and had to run, next 3 rounds I found my rhythm and was able to stay with the DUs. Heaps happy about that, my DUs have been pretty shocking lately.
5+15
This comment has been removed by the author.
ReplyDeleteA 25kg snatch is getting there thanks v for the help
ReplyDeleteB 5+15 first rxd wod awesome
Josh
ReplyDeleteA) 50kg
B) 5 + 3
Juz
A) 50kg
B) 4 +12
60kg dead
Delete32kg kb