Monday, February 18, 2013

16.2

     If you have not seen Krose on her trek into Beast Mode, you haven't been in the gym. This girl has set goals and has been putting in some work. It shows. Her MU's at the February OK Competitor WOD was enough to prove that. Then, she proved it again this month with her Olympic lifts. She hit a snatch PR a weekish ago, then broke it again this weekend with a 120# snatch. That's about 35 pounds she has added to her snatch max in the past year. I don't doubt that she will qualify for Regionals in the top 48 of the North Central. She is quickly becoming a force to be reckoned with. Keep working hard girl. This is your year to be a Dark and/or Black Horse. 
     In other news, going to The Garage with Carl and the Bittles is fun, but it is probably better if you don't do it on a weeknight. #Pedialyte #Excedrin
Oly Strength
1. Jerk - 3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 2 @ 90%     rest 90 seconds
2. Hang power clean (below knee) 2 x 2 @ 65% (of Clean), 2 x 2 @ 70%
3. Heaving Snatch Balance 3 @ 65% (of Snatch), 2 x 3 @ 70%
4. On the 30 seconds for 3-4 minutes-
               2 Snatch grip Jerks + 2 OHS @ HAP
                              The SN grip Jerks can be done from jerk boxes
                              The first jerk can go back to the boxes before the second jerk if need be
                              Step out from the boxes for OHS
                              Challenge yourself with the weight


Goat/Engine WOD
4 Rounds For Time of::
10 HSPU
30 Double Unders
30 second rest

WOD
Class WOD

Skill Work
Turkish Get up
Work to a Dumbbell 1 Rep Max for each side

4 comments:

  1. Proud of you Kristin! Keep up being AWESOME!

    ReplyDelete
  2. Goat/Engine WOD - 4:22
    4 Rounds For Time of::
    10 HSPU
    30 Double Unders
    30 second rest

    WOD - Nancy - 12:22 (On a teadmill at work)
    Class WOD

    will do O stuff tonight at home.

    ReplyDelete
  3. Jerks: 3 @ 135#, 3 @ 145#, 2 @ 150#, 2 @ 160#, 2 @ 170#
    Hang Power Clean from Below the Knee: 2 x 2 @ 135#, 2 x 2 @ 145#
    Heaving Snatch Balance: 3 @ 105#, 2 x 3 @ 110#

    Goat WOD:
    4:40
    First time to do HSPU since before Christmas! Did first two sets unbroken, 6-4 for third and the last was 4-2-2-2. I have obviously lost some there and the kip felt super weird, but I was super stoked to just do them.

    TGU: 50# on right arm, 40# on left arm. Should have tried a little heavier on the right side, but I just didn't. The end.

    ReplyDelete