Snatch me if you can
Its not the size of the dog in the fight, it’s the size of the fight in the dog
Warm UP – 10 minutes
2 rounds of
1 time through the Burgener warm up (5 jump shrugs, 5 jump shrug pulls, 5 muscle snatch, 5 jump and lands with the bar overhead, 5 hang power snatches)
10 ball ups
20 meter handstand walk – try turning around
Strength – 30 minutes
5 Sets ascending in weight
1 Set equals
1 Power Snatch from the high hang
1 Power Snatch from the low hang
1 Squat Snatch from below the knee
1 Squat Snatch from the floor
With each snatch make sure you hit the each position in the prior snatches. For example in the Squat Snatch from the floor, hit the below knee position, the low hang and high hang positions. If you are not hitting the positions stay light and work on hitting the positions.
WOD – 15 minutes
5-4-3-2-1
Squat Snatch
Wall Climb
Games (175/125)
Regional (155/110)
Games (135/95)
After Party – 1000m row for time
Complex: 135
WOD: 9:35 @135
Row: 3:34
Complex: 155
WOD: 6:33 (155)
135 complex
7:46 @ 135
Complex up to 145
WOD: 9:56 (165)
strength – 103
wod – 6:30 @ open
row – 4:04
snatches are slowly improving 🙂
complex- 110
wod- started off at 125 (games), too heavy, went down to 120. when the clock hit 15 min i had one more snatch/wallclimb left, so finished somewhere around 16 min.
took me forever but happy to get that weight above my head that many times.
Haley fing crushedddd that!
row- 3:45
Complex – 125#
Wod- 5:57 games
..between yesterday and today my shoulders are done
Worked up to 85 for the complex, then worked a little heavier from the knee and floor
WOD: Subbed rope climbs for wall walks. Brutal. 18:15 @110#
Took me awhile but the heaviest I’ve ever used in a WOD so pretty pumped
Row: 4:44 needs some work..
worked up to 115#. WOD: 12:08 opens. Finally used 135# for squatch in a WOD, I’ll take it for now.
Strength: 185 (same complex only with cleans)
WOD: 8:20
warm up: sort of…I basically do a incredibly horrible cartwheel when I try to walk on hands…
Strength: I’m with Jimbo on this one…worked on form 115
WOD: 9:43 (115)
” I’m walking into a f*cking hornet’s nest. Alright. Now be my companion. I need you to make me help them be jealous of me. I know you’re not a natural beauty, but I think with the right clothes and the right look, you could be very striking.”
-KFP
Warm-Up: Done
Strength: up to 115, no more squatches till after the holidays please!
WOD: 7:26 (95)
After: 3:33