Helen’s 2nd Cousin

Nov 2nd, 2013

Category: Competitor

Helen’s 2nd Cousin

Kara - always smiling!

Kara – always smiling!

Warm-up
Row 1000m
with an empty barbell:
5 Split Jerks
5 Muscle Snatch
5 OHS
5 Snatch Balances
5 Drop Snatches
5 High Hang Squat Snatches
5 mid Hang Squat Snatches
5 Low Hang Squat Snatches
5 Split Jerks

OLY
20 minutes to work up to a heavy Squat Snatch

20 minutes to work up to a heavy Clean & Jerk

WOD
Run 400m
21 KB Swings (2/1.5)
21 T2b
Run 400m
15 KB Swings
15 T2b
Run 400m
9 KB Swings
9 T2b

DISCUSSION 2 Comments

  1. Andrea Cooke 11/02/2013 at 7:34 pm

    after a week of R&R (not really) its good to be back.

    snatch up to 135, then did EMOM 10 of 3 squat snatches at 105

    WOD: 9:06

    rest 5 minutes and then:

    40 BJ @24
    30 WB @20lb
    20 GHD with WB
    10 cleans @155
    5 muscle ups

    finished with the rest @24:00 I believe

    G-street sprints

    (trying to make up the week lost!)

  2. Andrea Cooke 11/02/2013 at 7:34 pm

    after a week of R&R (not really) its good to be back.

    snatch up to 135, then did EMOM 10 of 3 squat snatches at 105

    WOD: 9:06

    rest 5 minutes and then:

    40 BJ @24
    30 WB @20lb
    20 GHD with WB
    10 cleans @155
    5 muscle ups

    finished with the rest @24:00 I believe

    G-street sprints

    (trying to make up the week lost!)