Mar 3, 2014

Tuesday 03.04.14

Strength
  Hang snatch, spend 15 min working up to 80% of 1 RM

Conditioning
   For time, 10,9,8,7,6,5,4,3,2,1 of :
    OHS (95/75)
    Bar jump over burpees

Skill
   Max Wall Ball shots in 1 min, 40 secs and 20 secs
   Rest 1 min after first set and 40 secs after second set

Post loads and results to whiteboard and comments.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)

For the OHS, focus on maintaining active shoulders and that lumbar curve.
For the burpees, jump over the bar twice for each burpee.  So you will drop, perform a burpee, jump over the bar, jump over the bar again and then drop for burpee #2.

10 comments:

Sam Friend said...

13:28 Rx
The jumping really took the "umph" out of my legs.

Followed through with the Wallballs: 28/18/10. Tough on the legs today... But really good.

Jacob Heppner said...

Preparing for the inevitable "Fran-RAP" (Fran AMRAP)/"Fran-finite" (Last years 13.5).

10 rounds of:
7x Chest 2 Bar Pullups (C2BPU)
7x Thrusters @ 95#
8 min flat,

then,
5x5 Back Squat @ 375# + 1x @ 400#

Then, Go buy large amounts of chocolate milk at the gas station.

Russ Ames said...

17:45 Rx . Should have went -10.

Thanks Charles for destroying my shoulders.

Jacob - Fully concur. I like to spend a little extra, and get Shade's dairy choco milk. heaven in a glass jar.

Kurt Knoedler said...

13:40 @ 85#, I missed the group start looking for weight after finishing my hang snatchs. It motivated me more not to look like the guy still working at 20 min.

Ross said...

IMCF SD DET

Hang snatches
1@ 65,75, 95,115,135,145,155,165(f), 165(f)

METCON
RX @ 11:28

ROBERT KINNEY said...

10:29 Rx. I hate burpees and burpees hate me. The two jumps didn't help either.... Feel great when finished!

Jimmy Chen said...

I think Kurt meant me, as I felt like "the guy still working at 20 min."

Finished just under 19:00, so felt like utter crap. OHS is *definitely* my weak point, make no mistake about it!

Andy said...

OHS: 3-3-3-3-3
155-165-175-185(2)-175

Then, similar but different...
Nancy: 5 RFT, 400m run / 15 OHS (95)
15:55, thought I was smoking it but way off PR pace, too slow on runs & transitions.

monroe said...

Snatch 135x1x10, 145x1
WOD 11:32
Saving the wall ball for tomorrow

Kroells said...

From Fort Hood:

Strength
4X3 Strict Press: 115

MetCon
8,7,6..1:
185 Front Squat from Floor
Burpee over Bar

Finisher/Skill
5 Rounds
10 TTB, 10DU(My goat)