Thursday 8/22/2013 WOD
Warm up
With a PVC Pipe
3 sets of
10 Pass thru’s
10 Over head squats
2 sets of
10 med ball cleans
20 Russian Twist
Skill/Strength
3 sets of
6 Snatch high pulls
Training (Met-con)
Partner WOD
“Dirty Dancing”
4k row
Switch every 500 meters
the other Partner performs max power snatches (95/65)
After you complete the 4K Row
100 Team wall balls (20/14)
one partner does wall balls
the other partner holds a plank
Score is total time and count of snatches
Level 1/Scale options
Substitute Snatches with Push Presses
Scale load on snatches
Scale distance on row
Scale # of wall balls
Scale load on wall balls
2013 08 21
Partnered with Max (who killed it as always) – 24:36 @ 75# snatch/20# wallball
Great work, Brett. I think you had 100 of our 148 snatches
Awesome job out there today boys! When I put together “DIRTY DANCING” I had a strange feeling you too would partner up hahaha Sick job, I’m gonna WoD with you guys next week 🙂
Partnered with Emily for 29:37 @ 65/14 and 55/12- 99 snatches. I seriously suck at rowing woof.