Work on Power snatch technique, work your way up to the weight you want to use for the WOD. Also, practice
the KB clean and Jerk.
WOD
- Buy in M-100/W-50 Double Unders
AMRAP 12 min of:
- 2 Muscle Ups or 4 Pullups/4 Dips
- 4 Handstand Push ups
- 6 Kettlebell Clean Jerk (3 each hand M-53 W-36)
- 8 Power Snatch (M-111 W-77)
Men must complete 100 double unders and women must complete 50 before starting on the WOD.
*This workout was used in a competition Elizabeth competed in while in Greece.
smiles for Elizabeth!
Are the double unders part of the 12 minutes? Looks like fun!
Yes- 3..2..1- GO -12 min clock starts and you start the double unders.
why are the DU’s scaled M/W?
apparently men do DUs twice as fast as women?
Yeahhh!!! Yes the DUs start when the clock starts, and actually the men’s rx weight for the snatches was 60kg but I think 50 is more fair considering women is only 35. This was actually the ‘preliminary’ wod for the comp — in order to qualify for “Advanced” level you must complete 2 full rounds. The comp is Oct. 22-23 in Volos — we have 15 competitors going! 10 “Novice” and 5 “Advanced” (including me, obvi). This was funsies 😀
4 + 6 snatch. DU unbroken, but shoulders still feeling it from monday i guess
4 rnds Rx
first ~2:00 on DU’s but not too bad
WOD: 4 2 3, doubleunders unbroken.
WOD: 3 rnds + 5 c+j, 2min of double under practice
mods: (gb pu/dips between boxes, hspu from box, 20#kb, 35#ps)
2 rds + 2 Pull ups (pullup/dip sub, box hspu, 45# kb c&j, 89# power snatch)
4rds + 2 MU rx
WOD: 2 min. DU practice (b/c they still elude me…)
3 rds. + 5 kb c&j. Did dips + jumping pull-ups, 3 abmats & miniscule HSPU, 35# kb & 57# ps
2 rds + 5 snatches
Lack of equipment led to A LOT of modifications/scaling: 6 blue band PUs, 6 box dips, 2 Ab mat HSPUs, 26# KB, 57# snatch. Also, 100 DUs b/c the ladies can totally handle it. 🙂
(Difficulty kicking up/staying up in a handstand is still my downfall in these workouts. Definitely need to work on it more on my own time…)
4rnds 1 MU RX
3 rnds + PUs/RDs
List-o-Substitutions: 4 PUs+ 4 RDs w/toes on box, 30″ Box HSPUs, 35# KBCJ, 77#PS
3 rnds + 3 c&j rx
5 rds + 7 power snatch RX. Just couldn’t get the full 6 rds, so close!
3 rds (RB PU/box dip, 2 abmat HSPU, 26# KB, 57# snatch)
About 40 DUs
3-4 Rounds (20# Kettlebell, 65# power snatch, pullup/dips, Hspu)
Shoulder Nightmare
3 rds + 1 HSPU: JMU, 1 ab mat HSPU, 99 lb power snatch. Scale deteriorated as workout progressed (wasn’t able to push all the way out of my JMU, HSPU weren’t full depth)
3 rds (RRs + blue band dips, 2 abmat HSPU, 25# KB, 67#)
I messed up my left shoulder mid-way through 2nd rd, and had to pause and switch to PCs. Ugh, not happy.
3 rounds and all 4 hspu (67# snatch, 35# KB, PU/dip sub, 2 abmats)
Double unders are still getting me. Did single-single-double for ~2mins (one day…sigh)
2rds (JMU’s, 2 abmat HSPU, 35# KB, 89#)
the last 50 DU’s really screwed me up, as well as trying to hold a handstand during the 2nd round.
Nice job, everyone!!! I think you should all come to Greece and compete 😀
So I have no idea how many rounds I got on this, to be honest, since we just did the 2 rounds necessary and then stopped (but it was around 6 minutes in).
While you guys were doing Funsies I did “Drake”
3 MUs
6 OHS (60/40kg)
36 DUs
12:39 (MU sub was 6 PUs/dips per round)
Then DL 5-5-5: 70kg, 82.5kg, 95kg
Then max muscle clean & jerk: 55kg (PR)
oh that was 5 rounds for “Drake”
4 rnds even (100 DUs (first 50 w only one break, yay!), RRs, BBRD, 24″ BHSPU, 20# KB, 45# PS)
3rds + 4 pu’s, blue bed pu’s/super shallow hspu’s. I think those KB c&j’s didn’t agree w/ my rotator cuff.
4 rnds + 4 dips + 4 RR (RRs, RD w/ box, 24″ BHSPU, 20# KB, 42# PS)
3 rds. (10 KG plate for HSPU)