Wednesday: Ode to Greece

 

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.

30 thoughts on “Wednesday: Ode to Greece

  1. smiles for Elizabeth!

  2. Are the double unders part of the 12 minutes? Looks like fun!

  3. Yes- 3..2..1- GO -12 min clock starts and you start the double unders.

  4. why are the DU’s scaled M/W?

    1. apparently men do DUs twice as fast as women?

  5. 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 😀

  6. 4 + 6 snatch. DU unbroken, but shoulders still feeling it from monday i guess

  7. 4 rnds Rx

    first ~2:00 on DU’s but not too bad

  8. WOD: 4 2 3, doubleunders unbroken.

  9. WOD: 3 rnds + 5 c+j, 2min of double under practice
    mods: (gb pu/dips between boxes, hspu from box, 20#kb, 35#ps)

  10. 2 rds + 2 Pull ups (pullup/dip sub, box hspu, 45# kb c&j, 89# power snatch)

  11. 4rds + 2 MU rx

  12. 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

  13. 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…)

  14. 4rnds 1 MU RX

  15. 3 rnds + PUs/RDs
    List-o-Substitutions: 4 PUs+ 4 RDs w/toes on box, 30″ Box HSPUs, 35# KBCJ, 77#PS

  16. 3 rnds + 3 c&j rx

  17. 5 rds + 7 power snatch RX. Just couldn’t get the full 6 rds, so close!

  18. 3 rds (RB PU/box dip, 2 abmat HSPU, 26# KB, 57# snatch)

  19. About 40 DUs
    3-4 Rounds (20# Kettlebell, 65# power snatch, pullup/dips, Hspu)
    Shoulder Nightmare

  20. 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)

  21. 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.

  22. 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)

  23. 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.

  24. 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)

    1. oh that was 5 rounds for “Drake”

  25. 4 rnds even (100 DUs (first 50 w only one break, yay!), RRs, BBRD, 24″ BHSPU, 20# KB, 45# PS)

  26. 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.

  27. 4 rnds + 4 dips + 4 RR (RRs, RD w/ box, 24″ BHSPU, 20# KB, 42# PS)

  28. 3 rds. (10 KG plate for HSPU)

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