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Friday 7/12/2013 WOD

By: 6 Comments

Warm up

Junk yard dogs

Shoulder traction with bands

Hip mobility and dynamic stretches

 

 

Strength/Skill

Snatch Balance

Level 2

3 sets of 5

Build up to heavy set of 5

Level 1

3 sets of 5

 

Snatches

Level 2

3 EMOM for 5 Mins @ 70% OF 1 RM

Level 1

hang Snatches

3-3-3-3-3

Work on technique and efficiency of the snatch in the hang position

 

Training

From Garage Games Battle of the island 2012 WOD # 4

16 MIN Time cap

Level 2

5 rounds for time

10 Over head Squats (95/65lbs)

500 Meter row

Scale load on OH squats

Scale OH Squats with front squats

 

Level 1

5 Rounds for time

10 Over head squats (65/45lbs)

500 Meter Ski

scale load on Over Head squats

Scale Over head squats with front squats

Comments: 6

  1. Stopping myself from going to the gym and doing this wod… 3 hrs of sleep and being sick..not a good combo for snatches and OHS. I’ll have to try this one out this weekend when I’m up for it

    Jeff – your time is the one I’m going to try to beat!

  2. 4 rounds + 3 OHS
    Couldn’t finish in the 16 mins… :/
    I definitely want to do this one again in a few months or so. OHS are hard!!!

  3. Really hard WOD, awesome job, had you done w other people you would have probably finished. That’s a good score to get on your own. Tough training solo.

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