Remember to come to our social at the Moto Saloon on Friday!
[youtube=http://www.youtube.com/watch?v=5oG11fZ0TR8&start=140]
Skill
Work through the Burgener warm-up, focusing on the Power Snatch as in the video.
WOD
Level 1
AMRAP in 4 minutes of:
- Hang Power Snatch (65/45#) x 7
- Lateral Burpee Over the Bar x 4
Level 2
AMRAP in 4 minutes of:
- Power Snatch (115/85#) x 7
- Lateral Burpee Over the Bar x 4
Finisher
Accumulate 100 Hollow Rocks.
3rds+8 (2rds@74#,2rds@64#)
I did rounds on the minute with reduced # of snatches: 5, 5, 4, 4 and then a final 1 just before the bell, so 4 rounds + 1 at 85 pounds.
L2 3rds +8 @65#
3 rounds + 7 snatches, then changed shoes and immediately did yesterday’s running/wall ball fun in 9:35. Good times!
4 rds. @ 55# + 1 snatch
3 rounds + 1 @62#
3 + 6 rx
3+1 @ 55#
(scaled down snatches to 5 reps)
L2: 3+7 rx
doing those immediately after heavy OHS and 5×2 squat snatches at 51kg… ouch. But a 4 minute wod? My kind of wod!
4 + 1 at 75
Oh I totally forgot: I PR’ed on double-unders. 19 unbroken!
woot!
4+1 rx
4 @ 57#
5 + 4 Snatches
3+2