20 Minute Task
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
165/245
WOD: 1:49/6:54/-2snatchs/18:35/5Open
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)
damn man, sorry to hear that.
Sorry to hear that Tim. Time to go Zercher style for a while
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.
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?
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
what do you mean better effort? Stopping multiple times on the 1000m row is a wicked good effort guy! haha
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
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.