STRENGTH
3 Sets:
Hang Power Snatch + Power Snatch (from floor) + Overhead Squat (3+1+1)
Notes: Perform 3 HPS (without dropping bar), then 1 PS, right into 1 OHS. Keep weights light/moderate and focus on technique.
WOD
Level 1
4 Rounds for Time of:
- Ring Row x 10
- Wall Ball (14/8) x 15
Level 2
5 Rounds for Time of:
- Pull-up x 10
- Wall Ball to 10′ Target (20/14) x 15
Strength: 55#
WOD: 8:04 (red band pull up)
Oliver and I did the following FYF workout
5 min row
BB Complex: 6XDeadlift, 6XBent Over Row, 6XClean, 6XFront Squat, 6XPush Press, 6XBackSquat (hold bar as long as possible)
Add 10# every set, every 20# drop a rep, start at 75# (75, 85, 95, 105, 115, 125)
THEN:
50xPlank Ring Rows (Penalty if you stop, 5 Burpee Pulls ups)
50xWall Balls (Penalty for stopping, 6 Tire flips)
50 KB Swings @53# (Penalty for putting KB down, 140# Firemans carry)
(Scaled all movements to 50 from 100 due to time)
THEN:
Rowing Race 1000 M head to head, face each other, cross wires so P1 is seeing P2’s read out from Rower and P2 is seeing P1’s readout.
(Scaled to 1000M from 2000M due to time)
115,125,135 5:09
Strength: 85, 95, 105
WOD: 7:16
snatches @75#
wod 5:55 rx
Snatches: 95,115,125
WOD: 7:53 rx, felt very heavy and slow today
Snatch 85
Wod: 5:18
Strength 95#
WOD 7:17
5:16
I took this as an opportunity to work on butterfly pull-ups
5:11
3:36 (5 rounds – 5 pull ups, 10 wall balls)