WOD
9-7-5 of
- Muscle Ups
- Full Snatch (135# / 95#)
If necessary, scale to:
- 15-10-5 Ring Rows or Pullups
- 15-10-5 Ring Dips
- 15-10-5 Power Snatch
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
WOD
9-7-5 of
If necessary, scale to:
10:37 @ 89#. Really gotta work on my squat snatch form.
8:18 (15-10-5 rep scheme: ring rows, redband dips, 47#)
15-10-5 w/95# power snatch. No excuse for not doing full snatches. I’m just a sissy.
5:29
10:48
(9-7-5 ring pullups, 7-5-3 ring dips, 9-7-5 power snatch @57#)
10:57 (15-10-5 PUs, 9-7-5 parallet dips & 67# squat snatch)
scaling requires a little explanation…I planned to do squat snatches, but discovered after failing on the second and third that I really have no idea what I’m doing.
8:53 – 15-10-5 with blue band pullups, red band ring dips; 9-10-5 with (mostly) power snatches @ 57#
10:07 (15-10-5 red band PUs/ring dips, 47# power snatch)
First time doing red band pullups!
9:00 (15-10-5 red band RDs, PS @ 89#)
10:30 (15-10-5: inverted ring rows, dips, and a little bit of both squat snatches and power snatch [I tried squat snatches to begin with, but did not get the hang of it till into the work out] : )
Oh… at 57#
8:50 (scaled to blue-band strict MUs, but kept the 95# squat snatch)
huge PR, considering last time I did this wod (bb mus still) I only did 67# and finished in 11:45.
6:40 (15-10-5 of RR, red band RD, 52# power snatch)
7 flat on 3/12/11 rx
8:01 of 15-10-5 pullups and 1/2 of the red band dips, 9-7-5 squat snatches at 67#
6:41 @ 95# SS
WOD: 9:52 (sub c2b + ring dip, 72# squat snatch)
8:19 rx
16ish minutes stopped after 9 and 7 for each MU and Snatch due to rip…
9:58 rx
10:06 (red band PUs/ring dips, 42# snatch)
scaled Snatch to 115#
12:13
15 something – scaled to 115#.
Yeah Kyle – need to rework my strength on the overhead squat / snatch going forward. Dislocating shoulders are not a good time.
10:22 89#, 15-10-5 ring rows/dips
on Saturday: 9-7-5 of jumping mu, 62# squat snatch (some power snatch to OHS last rd)
9:58
on 10/11/11 in Athens…
“Naughty Amanda”
2 rounds…
6 MU
12 KB squat snatch (1.5/1 pood — 6 each arm)
4 MU
8 KB squat snatch (4 each arm)
2 MU
4 KB squat snatch (2 each arm)
11:15 (red band strict MUs, 1 pood KB)