Thursday Workout: Power Snatch/T2B, Gym Strength/Core Work

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Benchmark Month!  For the month of January, we will be doing 2 benchmark WODs each week on Monday and Friday. In 4-6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better, and posting will help you keep track and be accountable for your progress!

Also, looking ahead, we will be incorporating some gymnastics skill work into classes twice a week or as optional skill work on your own. And be on the lookout for a more technical gymnastics class starting up later in the month on Jan 22 (1x/week)!  Thanks!

Thursday WOD

WOD

AMRAP 8 (see scaling options below):

  • 15 Snatches (95/65)
  • 15 Toes to Bar
  • 12 Snatches
  • 12 Toes to Bar
  • 9 Snatches
  • 9 Toes to Bar
  • 6 Snatches
  • 6 Toes to Bar
  • 3 Snatches
  • 3 Toes to Bar
  • 6 Snatches
  • 6 Toes to Bar
  • 9 Snatches
  • 9 Toes to Bar
  • 12 Snatches
  • 12 Toes to Bar
  • 15 Snatches
  • 15 Toes to Bar
  • 12 Snatches
  • 12 Toes to Bar
  • …and so on

Notes:  Continue to follow the descending/ascending pattern until time expires.  Snatches can be power snatch (does not have to be full squat).  This was a challenge workout for the 2014 Lurong Paleo Challenge. Compare Here

  • Level 3 – 95#/65# Snatches and Toes to Bar
  • Level 2 – 75#/55# Snatches and Knees to 90
  • Level 1 – 45#/35# Snatches and Abmat Sit Ups

Gymnastics Strength/Core Work

Accumulate 10:00 of work on:

  • 20 Hollow Rocks
  • 20 Superman Rocks
  • 10 Broad Jumps (based on space try 5 in a row, turn and repeat, hit the bottom or near bottom of the squat and explode out of the hole)

*Continue cycling through this within a 10 minute period.  Go for quality and rest when needed.

7 thoughts on “Thursday Workout: Power Snatch/T2B, Gym Strength/Core Work

  1. Wod: 78
    Strength: accumulated 50/50/20

  2. 129 rx compared to 116 last time

  3. 86 Rx vs. 113 w/ 55# and V-Ups last time
    That was humbling.

    Hollow Rocks: 80
    Superman: 20 rocks, then 3 x 30 sec hold
    Broad Jumps: 30

  4. WOD- 120 @ 45# and v-ups

  5. 124rx (112 last time)

  6. 126. However I started the second round at 15 reps going down versus 3 going up.

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