Straight Sets Homie

Apr 14th, 2014

Category: Competitor

Straight Sets Homie

Go Hard, Go Fast, or Go Home

Go Hard, Go Fast, or Go Home

Warm-up
30 Step-ups
20 Box Jumps
10 Burpee Box Jumps
10 Good mornings
10 Overhead squats
10 Pressing snatch Balances
10 Snatch Balances

Oly
Snatch Balance
3-3-2-2-1-1-1
-Work on speed, good position, and foot work. If for and speed is good increase the load.

Strength
EMOM10
Odd- 5 Touch and Go Deadlifts
Even- Rest
Increase by no more than 10lb increments. Strive for straight sets.

WOD (10 minute cap)
3 Rounds
21 Box Jumps (30,24)
9 Thrusters (155,105)

DISCUSSION 5 Comments

  1. biscoe 04/15/2014 at 1:37 am

    snatch balance: up to 195×2, failed at 225
    deadlifts x 5: 435, 455, 465
    wod: 9:28

  2. Dale 04/15/2014 at 12:13 am

    Oly 155×4 scaling for shoulder
    1st set 415×5
    Set 2-5 435×5
    Wod 4:42

  3. Andrea 04/15/2014 at 12:10 am

    Oly was a disaster.. Worked on form at 105
    Deadlift up to 295×5
    Wod: 4:26

  4. Paul 04/14/2014 at 6:11 pm

    warm up: done
    oly: started at 135, built up to 225
    strength: 275
    Wod: 7:30 Rx

  5. goose 04/14/2014 at 12:28 pm

    Hit the mainsite WOD yesterday

    10 rounds of:

    1 minute of rowing

    Rest 15 seconds

    30 seconds of push-ups

    Rest 15 seconds

    207 cals and 195 pushups