Nov 28, 2013

Friday 11.29.13

Team WOD
In 2-person teams, for time:
100 Shoulder to Overhead (75/55)
80 Kettle Bell Swings (55/45)
60 Back Rack Lunges (75/55)
40 Toes to Bar
20 Wall Climbs

Optional Barbell Work
Snatch Efficiency Baseline (compare to 11.04.13)
Every minute on the minute for 5 minutes:
2 Snatches (full) @ 80% of 1RM*
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80% of 1RM
* Missed reps may not be repeated.

The score is the total number of reps completed in 7 minutes. Only two attempts are allowed per minute during the EMOM portion. The purpose of the exercise is to test consistency of technique and repeatability under load.

Post team time for the main WOD to comments.

Coach's Notes. (Try for a mass start time of 0830, warm up prior and be ready to "3, 2, 1...Go" at these times)

Harney Gym hours should be 0500-1700 on Friday.  Let's plan a team WOD start at 0830.

Main WOD
In teams of two complete the list of tasks. Exercises may be done in any order, but each exercise must be completed in its entirety before moving on to the next. Partners may apportion work however they wish; there is no requirement that the partners do equal work.

Optional Barbell Work
Remember the Outlaw Snatch Efficiency Baseline from the beginning of the month? Complete it again to see if you've made any improvement. If not, do not fear. Jacob takes over on Monday. He will whip us into shape quickly.

4 comments:

Jimmy Chen said...

Partnered with Adam and finished at 11:50. The man's a beast!

Also, greatly appreciated the pointers from Adam on T2B.

Adam Thompson said...

Worked with Jimmy. Good team chipper. The weight was manageable enough to move through the movements fast. Defiantly a lung burner.

Jared said...

Still saving the shoulder. Did 8x4 back squat at 235 plus a couple of walk-off at 365.

Meghan Smith said...

Worked with Nicole and finished at around 14:25 or thereabouts. Wall walks were no fun after a lot of shoulder work!