Wednesday Workout: Oly Lifting

WOD

Beginner:
3 Pos Muscle Clean x 5 (light); Snatch Balance (PVC/light) x3x3
Intermediate:
3 Pos Power Clean x 5 (medium); Snatch Balance (medium) x3x3
Alternate WOD (No COACHING)

  • Row 1,000 Meters
  • Rest 5 Minutes
  • Row 900 Meters
  • Rest 4 Minutes
  • Row 700 Meters
  • Rest 3 Minutes
  • Row 600 Meters
  • Rest 2 Minutes
  • Row 500 Meters
  • Rest 1 Minute
  • Row 400 Meters
Beginner:
3 Pos Muscle Clean x 5 (light); Snatch Balance (PVC/light) x3x3
Intermediate:
3 Pos Power Clean x 5 (medium); Snatch Balance (medium) x3x3

11 thoughts on “Wednesday Workout: Oly Lifting

  1. 3PC: 121×5
    SB: 67×3

  2. 3 pos PC: 57#, 79#, 101# x3
    Sn. Bal.: 57#, 67#, 72#

  3. 3pc: 67#x5
    sb: 45# bar x3

  4. Did rowing WOD, but did 1,000m, 900, 800, 700, 600, 500 because that’s why I’m guessing it was supposed to be…

    Total time 34:12 (with Ian rowing circles around me, obvi)

    1,000@4:31
    900@3:56
    800@3:40
    700@3:12
    600@2:41
    500@2:11

  5. Pc: 111×4, 121
    Sb: 55

  6. Rowing WOD: 35:35 as RX
    1000@5:10
    900@4:30
    700@3:35
    600@2:58
    500@2:27
    400@2:00

    1. Clearly I just realized that I don’t think I remembered my splits very well as it doesn’t add up to my total time. oops…I KNOW that it was 35:35 but I think somewhere it in the middle I started to lose track of my splits…it’s good to be back though!! (I was out of town traveling for work)

  7. 1RM Clean: Started with 40KG worked up to 80KG

  8. I had an awesome one-on-one noon session with Forney. Definitely got a better overhead position.
    3-position power clean: 111#
    snatch balance: 89#

    1. ‘overhead position’ sounds kinky (…someone had to say it!)

  9. I did the rowing WOD on my own, except I didn’t do the last 400 because I forgot I was supposed to, and I only did two minutes rest between each row, except for between the 900 and 700, when I accidentally took three minutes.

    1000 @ 4:10
    900 @ 3:50
    700 @ 2:58
    600 @ 2:29
    500 @ 2:04

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