January 18, 2013
Efficiency Tips for Knees To Elbows/Toes To Bar
RX: Power Snatch + Hang Snatch + Overhead Squat 5×2 @ 90%. Then 5 rounds for time of 10 Toes To Bar, 10 Power Snatches (30/40), 10 Wallballs (14/20#). Time Cap 12min
Gold: Power Snatch + Hang Snatch + Overhead Squat 5×2. Then SAME as RX. Time Cap 12min
Silver: 5×20 seconds Overhead Squat hold. Then 5 rounds for time of 10 Knees To Elbows, 10 Overhead Squats (bar), 10 Wallballs (10/14#). Time Cap 12min
Endurance: Pro Agility x5, Bounds 3x20yds, 3×3 Max Height Box Jumps
Men’s S&C: Power Snatch + Hang Snatch + Overhead Squats 5×2 @ 90%. Then 5 rounds for time of 10 TTB, 10 Power Snatches (30/40), 10 Wallballs (14/20#). Time Cap 12min
Competitor: RX , Endurance, Ring Complex x4. Without coming off the rings do 1 muscle up, 1 skin the cat, 1 skin the cat into muscle up, 1 ring pull up, 1 x5 sec iron cross hold. Be sure to get a partner spot.
OHS – just the black bar, but I guess that means there’s only room to improve from here… Silver WOD 10:18
That’s right – gotta start somewhere! Good work!
Snatch stuff – 35k
WOD – 3rds + 5wb @ cap, finished 15:48 (30k)
Snatch: 30×3, 35×2 (ugly)
Wod: 14:38 (3reps @30, rest at 25k, kte or as close to bar as I could get.) At 12 mins, still have one full round to go.
Snatch Complex: 50Kg
WOD: 12:56Rx
Fun partnering with Kyle today
Snatch: 20×3, 22×2
WOD: 4rd’s + 3wallballs (20k)
Should’ve gone heavier on the pre-WOD lift.
Snatch: 38k
WOD: 15:30 (35K)
Snatch complex: 55k
WOD: 10:41 Rx
WOD: 11:51. Did 1 round gold with 15k bar snatches then 4 rounds silver.
Snatch-50×2 55×3
WOD-13.09 rx
Snatch- bar/30k/30k/40k/40k
WOD- 8:30 30k snatch
snatch complex 45,45,48,48,48
WOD 9:18 RX
Snatches and OVP: 30k first 2 rds, 35k last 3
WOD: 3rds + TTB at 12 min, finsihed at 19:30
30k for power snatch
Snatch: 35×3, 38kx2
WOD: 3 rds + 1 snatch at time cap
Snatch: 40k
WOD: 15:00 Rx
Thanks Armand for ‘persuading’ me to step up to 40k.. my arms and shoulders feel like jello.. feels great
Snatch stuff: 25/25/27/27/27
WOD: 3 rds + 2 PS
PS @ 25k, KTE
Snatch- 35×2, 37×3
WOD- 3rds + 4 ps at time cap Rx
Snatch 88
7:04
Snatch complex 70K
WOD 9:53 RX
Snatch Complex: 40×1, 42×4
WOD: 4+15 Rx at time cap. Disappointed, but I know I lost this one to piss poor transitions. Won’t happen again!
snatch 85
9:19rx
48-48-49-50-52f
8:29rx
Snatch – 25k/25k/27k/27k/30K (PR baby!!!)
WOD – completed 3 rounds + 8 snatches (25k)
Snatch stuff and overhead squat 25k wod : gold 20k in 11:15
Snatch 75/75/80/85/90(failded 2nd hang)
11:58 rx
Mu work
mod wod 10:14
Snatch: 70×2, 72×2, 75
WOD: 12:21 Rx
Snatch-60k
WOD-11:45rx