“Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
Squat snatch (135/95)
Post time to comments.
Coach's Notes.
A classic couplet of two difficult, technical movements executed at high intensity. It's a tough one to complete Rx...if you are going for it, strive to meet full standards before you seal it with the Rx stamp. Otherwise scale appropriately, some ideas here:
- Muscle ups - standard sub is (4:1) of pullups and dips, preferably on the rings. Both movements can be further scaled with bands for assistance.
- Squat snatch - scale the load first, then the movement if needed. Potential options are a power snatch to overhead squat, or power snatch alone. If you are new to snatch, consider subbing full squat cleans.
Training Videos.
- "2011 Regional WOD 5 Standards" - demo of movement standards for "Amanda" in a competition format.
- "013013 WOD Demo: Amanda" - recent HQ video with Cara Hipskind and Kayla Baumgardner. Some hardcore ladies!
9 comments:
IMCF Hohenfels:
13:52
Scaled MUs with blue/green band assist (blue band for all but seven reps of first set)
Scaled snatch to 75lb - light but I was able to get under the bar in full squat.
On the rebound from last week's/weekend's head cold.
IMCF SD Det,
Made up yesterday's posted on that WOD, will have to get to this one later today or tomorrow.
IMCF Hohenfels (round 2):
3 mile run @ 29:06 and 155bpm (~1min recovery)
Then:
10x10 pull-ups (not timed)
5x5 T2B
0 min for paul, 12:21 for me...scaled to 65 lbs, and muscle ups from box. Got the best form, depth and stability I've ever had with the snatch, albeit at 65. Good programming, a partner to coach me, and LOTS of stretching got it there. now to start adding weight!
Amanda - 10:19 at 115.
Decent snatch, a little trouble landing balanced...flat missed one on the last round. Strung MUs well, tried to force ROM at the bottom with external rotation...started OK, short-armed them as I got tired.
Levers, handstands and L-sits to finish. Hardcore in Hohenfels with the 2-a-days!
Started at 95#, got 3 squat snatch, lots of fails, then moved to 75#. First time doing squat snatch, instead of power snatch.
Probably about 15 minutes for the WOD. 21 MU in one day is a PR. I still have to get my false grip with feet on the ground; could'nt seem to get it from a short jump. Tried a kipping MU without a false grip and couldn't get those either. Slow and steady, with lots of rest -> 21 MU.
11:!0 with 75# squat snatches.
First WOD in 13 days thanks to the chest infection I had. If you have a chance to get the crud that's going around I strongly recommend you pass.
I concur with John P.'s comment this morning that there were quite a few goats running around the bubble this morning! I went light with squat snatch and executed at full ROM - 65lbs. I skipped the MUs so did a whole bunch of pull ups and dips. I did MU progression and my shoulder felt quite strong. I'm going to incorporate them into my warm up a few times a week. Time was 13:50.
12:02, 125lb snatch and 7 of the MU's were with a little jump. Two weeks ago I couldn't get one MU due to illness, lack of practice. I've been doing a lot of strict dead hang and jumping pullups every day along with ring dip practice. I attribute the turnaround to volume and focused practice.
This weekend I found a reverse hyper in a thrift store. What a wonderful machine! No kidding, my back feels better than it has in years. We have to get one for the bubble.
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