KB Sntaches and OHeadLunges

Dec 17th, 2012

Category: Competitor

KB Sntaches and OHeadLunges

Now watch the video again and look for the KFP video bomb during the overhead lunges

Warm-up
With a partner –
2 rounds of
5 single kb snatches and 5 kb windmills each arm
Other partner hits world’s greatest stretch on the right leg
Partners switch roles

Then
2 rounds of
5 double arm kb snatches
5 overhead  double kb walking lunges
Other partner hits world’s greatest stretch on the right leg
Partners switch roles

Strength
High Bar Box Squat with bands
10-8-6-4-2-2

In-between each set perform a set of max HSPU’s
If you can do more than 10, add/increase the deficit.

WOD
4 Rounds
10 double arm power snatches
20 double arm overhead lunges (10 each leg; can be done walking or in place)
15 T2B

Games – (1.5/1)
Regional – (1.25/.75)
Open – general class WOD

After Party
With a partner
20 MB GHD MedBall toss (14/10)
20 hip/back extensions (14/10)
Switch partners
15 MB GHD MedBall toss
15 hip/back extensions
Switch partners
10 MB GHD MedBall toss
10 hip/back extensions
Switch partners

DISCUSSION 16 Comments

  1. LJ 12/18/2012 at 4:28 am

    Squats 275 with red + blue bands
    WOD 17:21 1.5 pood for snatches and bw walking lunges

  2. Harris$ 12/18/2012 at 2:52 am

    Warmup: done
    Squats: up to 295 with 2 red bands
    HSPU between: straight paralettes each around with no abmat = 5-4-4-3-3-2 worked on kip.
    WOD: 15:05 1.5 pood

  3. Kenny "F'n" Powers 12/18/2012 at 2:04 am

    mother F’n db snatches…
    wod @ regional – 15:28

    ” I have been blessed with many things in this life – an arm like a damn rocket, and the mind of a f*cking scientist.

  4. Andrea 12/18/2012 at 1:23 am

    Squats :165 2 red bands
    Wod: 13:56 games

  5. Rhino 12/18/2012 at 1:17 am

    Squats: 165 plus two reds
    WOD: 3 rds at 15:28
    Yea

  6. Bish 12/18/2012 at 12:25 am

    Clean and jerk complex hit 260 (20lb PR)
    Squat up to 335 x2 with chains
    WOD: 14:14 or 15:14 games weight

  7. Shamwow 12/17/2012 at 10:33 pm

    Thanks for that, KFP. I might as well shave my head and have everyone call me Stevie Janowski.

  8. Julie Arthur 12/17/2012 at 7:59 pm

    Did same rep scheme, but with front squats: 140×2 + chains
    Did HSPU to deficit on 45lb plates for a few rounds, and a few rounds with paralettes. Able to drop to 2 abmats with the paralettes and link a few after learning the TinamO kip

    WOD: 10min, every 90sec Run 100m and 2 tng squat clean and jerks @ 125. Brutal

    After Party: done, distance throws with Goose for last 10

  9. Goose 12/17/2012 at 7:33 pm

    Strength 265 with double red bands
    HSPU – 7 round with parallettes to 1 abmat when I kipped
    3 round on every other round with strict parallettes to 1 abmat
    WOD – really underestimated this one.
    Used the games weight. finished 16:59. That was brutal.
    afterparty- tossed for distance for the last 10…that was fun.

  10. Petra 12/17/2012 at 5:47 pm

    Warm-up: Done
    Strength: 115 w/ red bands. Up to 6 HSPU, worked on the kip
    WOD: 8:58 (regional, no T2B)
    After party: Done, with some scaling

  11. Schurko 12/17/2012 at 3:51 pm

    Warm-up: check
    Strength: up to 305# with blue band
    9, 6, 5, 6, 4, 4, 3 — need to work on my kip
    WOD: 13:25 @ Games
    After-party: Done

  12. Marc Hickok 12/17/2012 at 3:36 pm

    Warm up: done
    Squat: 185×10, 205×8, 225×6, 245×4, 265×2, 265×2 (Blue Bands)
    HSPU: 10, 10, 9, 10, 7, 6
    Will get Wod in later

  13. Kelly 12/17/2012 at 2:40 pm

    strength: up to 135×2 with red bands, extra loop through
    did about 10 kipping HSPUs between rounds
    WOD: 11:56 (open, single arm 1pd snatches)
    after party with Gill – scaled back some of the GHD tosses

  14. JWhite 12/17/2012 at 2:23 pm

    Warm-Up: Done
    Strength: Up to 255 with blue bands / HSPU’s – sets of 8 with 45 plates
    WOD: 14:45 Regional
    After Party: Done