(A) Power Snatch Complex (12min)
1xHigh Hang (Hip) + 1xHang (Below Knee)
12min clock & Building in load, where form is not compromised.
THEN at the completion of 12min perform
4 Singles (Power Snatch) (NO Misses)
(B) For Time
Run 400m
THEN
12-9-6
OHS: 61/43/35
C2B Pullups
KB Swings: 32/24/20 (Russian)
A) worked up to 50kg. over 10 lifts in 12 min.
ReplyDelete4 x 55kg power snatch. 60sec rest btwn
B) OHS @ 43kg (3/4 squats), kipping pullups, 24kg RKBS
run in 2:31 3/4 pace
WOD 9:17
knees were cactus today after heavy squats and WOD yesterday. Cannot get full depth without stiffness and sore knees.
DeleteA) complex - built to 26.5
DeletePower snatch - 27.5, 30, 31.5, 32.5
B) 25 kg, green band c2b, 20kg KB
10.24
A) built up to 36kgs
ReplyDeletePower snatches: 36, 37.5, 38.5, 39.5 - PB by 10+ kgs haha
B) 9.38
Scaled OHS - 30kg, blue band c2b, 24kg KB
(A) 48kg
ReplyDelete4 x PS - 35, 40, 42.5 x 2 - stayed light with these to concentrate on form
(B) 9:50 Rxd
Run 2:03
A) 40/55
ReplyDeleteB) 12:32 @ 43. Probably spent about 9mins of the WOD on the OHS reps, a lot of work to do on this movement
A) Military: 5@42 - 3@48 - 5@53.5 - 10@42
ReplyDeleteB) 8:38 @ 43kg & 32kg KB
B) 9.49 Rxd
ReplyDeleteMissed Tuesday. Did this on Wednesday after the bench
ReplyDeleteA) 58
A) military 45.5 x 3, 52 x 3, 58.5 x 4, 45.5 x 10
ReplyDeleteB) 8:15 @ 43/32