20 Minute Task

Jul 15th, 2014

Category: Competitor

20 Minute Task

Stafford

Stafford

Warm-up
250m Row
10 Low Bar Back Squats
250m Row
10 Overhead squats
250m Row
10 Heaving Snatch Balances

Oly
Heaving Snatch Balance
2-2-1-1-1
-between sets spend time rolling and stretching the shoulders

Strength

Low Bar Back Squat
5-5-5-5-5

WOD
Complete the tasks on the following minutes. Each one for time:
0. 500m Row for time
3. 30 Toes to Bar
20 Overhead Squats
7. 3 Rounds for time
50 Double Unders
5 Power Snatches
13. 1000m Row for time
18. 2 min AMRAP
L-Pull ups

Games-155,105
Regional- 135,95
Open- 115,80, 20 T2B

DISCUSSION 10 Comments

  1. Tom Kuchenreuther 07/16/2014 at 3:52 am

    165/245
    WOD: 1:49/6:54/-2snatchs/18:35/5Open

  2. biscoe 07/15/2014 at 7:42 pm

    235 on the snatch balance…. then 20 stitches and a broken thumb as well!

    lesson learned – face away from the rack when snatching

    (thumbs up)

  3. alden 07/15/2014 at 1:31 pm

    255 on the LBBS

    I forgot to look at the splits and I also didn’t realize we had to do L-Pullups until there was 20 seconds left…so I got 18 regular and 4 L-pullups.

    Definitely agree with Crowley and think we should incorporate more of these types of wods.

    • Marc Piccuirro 07/15/2014 at 4:24 pm

      I also agree. Doing these more often will help in deciding what weight to use. Going all out on one movement left me gassed for the rest. Is this type of WOD meant to be an all out type of thing or one where you just try to make it through?

  4. Crowley 07/15/2014 at 1:05 pm

    snatch balance: 215
    sq. clean: up to 225×2
    wod: 1:37, 2:53(135#), 1+50(135#), 4:06, 8 (strict pull-ups)
    – really liked the format of this WOD, great test of endurance and how quickly you can recover, wish I could have put in a better effort

    • alden 07/15/2014 at 1:27 pm

      what do you mean better effort? Stopping multiple times on the 1000m row is a wicked good effort guy! haha

  5. Marc Piccuirro 07/15/2014 at 12:43 pm

    195/265
    No chance rain dance..
    1. 1:47 (I think)
    4. 3:30 @ 155
    8. 1+50 @ 135 (I realized early this was a pipe dream)
    13. 4:10
    18. 12

  6. Mike Quigley 07/15/2014 at 11:25 am

    Oly – 195#x1
    LBBS – 265#x5
    WOD
    1:37, 7 OHS @ 135 (too heavy), 2 rounds at 135#, 4:11 row, 1 magnificent L-chin up.