Sunday's clinic was a blast...for me, I just stood there. OKC competitors put in some work yesterday. I will post the WODs under 16.5 and a half...Fun times.
Prophetic dream warning...Joey had a dream that Open WOD 13.2 was going to be Thrusters with basically the same rep/weight scheme as this snatch WOD...I told him that he and I think about this stuff way too much...I also told him to sleep with a pad and pen by his bedside, and to send me the notes.
Keep working hard. You are all beasts...and tigers...and black horses. Imagine a Liger, but with a horse head, broad shoulders, more awesomeness, more regal, and tons of ferocity.
Oly Strength
1. AMRAP in 10 min:
30 reps snatch @ 75/45#
30 reps snatch @ 135/75#
30 reps snatch @ 165/100#
AMRAP snatch @ 210/120#
Change your own weights between each round.
If you did the Open last year, beat your score.
Open Testing time.
Pace yourself, have a solid and realistic strategy
2. Clean pull 2 @ 105%, 2 @ 110%, 2 @ 115%
If you did the Open last year, beat your score.
Open Testing time.
Pace yourself, have a solid and realistic strategy
2. Clean pull 2 @ 105%, 2 @ 110%, 2 @ 115%
Squat Strength
Front Squat
Warm Up 1 x 2 @ 60%, 1 x 2 @ 70%
Work Sets 2 x 6 @ 75%
WOD
Class WOD
Goat/Engine WOD
4 rounds
Front Squat
Warm Up 1 x 2 @ 60%, 1 x 2 @ 70%
Work Sets 2 x 6 @ 75%
Class WOD
Goat/Engine WOD
4 rounds
ME Muscle Ups
1 minute Tabata Double Unders
1 minute rest
1 minute rest
If you start failing MUs, do at least 7 Hip Pop to rings
Non/New-Muscle Uppers
Spend 5 minutes today working on the Hip Pop,
then do 5-7 legitimate attempts at a Muscle Up.
then
Do the Goat/Engine WOD but sub MU for 1 Jumping MU and ME Ring Dips
Post Results to comments:
You can find an example of Hip Pop to rings
in this Carl Paoli Video from 2:00-2:10
Post Results to comments:
90 Reps in 10min Snatch Ladder.
ReplyDeleteClass Wod with Brad/BWOFF
17:36 RXd
Snatch ladder wod: 78!! I did 18 at 100#
ReplyDeleteLast year for the open I didn't get any at 100#
Rest 5 min
Class wod with another Kristen. Lol.
2 mile run!! - no foot pain! I was so happy, just imagine me doing my spirit guns, because the guns came out. Those guns only come out when I get excited.
Then 45 min of cardio at the "globo gym"
76 Reps in 10min Snatch Ladder. (Same as Last Year) Although I felt better and not back after shitty lower back from 315 DL.
ReplyDeleteClass Wod with Drew/BWOFF
17:36 RXd
I'm honestly stunned (in the best way possible) that you were able to do the same amount as last year given the fact that you did 36 reps of 315# deadlifts (70% of your max) the day before, plus 30 Power Cleans @ 135#, plus ALL the other Oly stuff you did over the weekend.
DeleteI could barely move my lower back yesterday after those deadlifts and power cleans.
Nicely done, sir. I'm sure you, Bryan and Drew (I mean, ONLY 90 reps Drew, sheesh, get it together) would have done more after a rest day.
I was simply awful.
ReplyDeleteSnatch ladder:86 reps. Last year I finished 90 with time to spare. Fail.
Front squat @ 165# for one set of 6. Not too great after the snatch ladder.
Muscle up/double under:
Mu's 5, 4, 4, 4
DU's held 33 to 36
Class wod: 6:40 Rx'd
53 reps. Only 1 measly more rep than my pathetic 52 last year.
DeleteDon't even really need to say anything more than that.
Lowest I've felt in awhile.