Friday 7/12/2013 WOD
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
2013 07 11
13:46 L2 RX (row)
This was no joke. Lot of fun.
Brutal one huh lol? Dude that’s a great time btw. Sick job. How did the snatches go?
Thanks! Snatches were good. Charlie handled a large, varied class very effectively.
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!
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!!!
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.