Thursday Workout: SuperFit Charlottesville WOD 4 “Big Dudes”

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.

17 thoughts on “Thursday Workout: SuperFit Charlottesville WOD 4 “Big Dudes”

  1. 3rds+8 (2rds@74#,2rds@64#)

  2. 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.

  3. L2 3rds +8 @65#

  4. 3 rounds + 7 snatches, then changed shoes and immediately did yesterday’s running/wall ball fun in 9:35. Good times!

  5. 4 rds. @ 55# + 1 snatch

  6. 3 rounds + 1 @62#

  7. 3+1 @ 55#
    (scaled down snatches to 5 reps)

  8. 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!

  9. Oh I totally forgot: I PR’ed on double-unders. 19 unbroken!

  10. 5 + 4 Snatches

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