12
Apr
Wednesday, April 13th
WOD:
3 rounds for time:
30 wallballs, 20/14
4 rope climbs
200ft bear crawl
For RX+ wear a 25# vest
Post time to Comments.
Oly Class
Snatch Pull – Hang Snatch – Snatch
7 x (1+1+1), ascending
Snatch Deadlift
4-4-4-4
Snatch deadlifts:
“Straps are used for the lift unless a lifter is intentionally using the lift to also train grip strength. Often after reaching the top, lifters will return the bar to the floor by dropping it. Maintaining some control, even if not a particularly slow speed, will increase the effectiveness of the exercise.”
As for what weight to use for the snatch deadlift? It should be anywhere from 80%-120% of the lifter’s best snatch depending on the lifter, for about 2-6 reps.
Great exercise to build posture strength, and also great for drilling the movement pattern on the first pull of the snatch.
15:03
Subbed 12 Strict pull-ups for rope climbs – not fun for me, so its fair
Squat – sets of 5
Warm – 135-185-225
Working – 275-285-295-305-315
Elizabeth (with squat cleans): 13:43 rx’d (compared to 16:34 on 1/24/2015) PR of 2::51.
I made up a ton of time on the dips, cleans were still slow but better. Def room for more improvement if I continue to work on those.
Thanks Matt for letting me do the wod this morning. I’ll definitely (not) make up this fun wall ball / rope climb fiasco soon.
Oly:
Snatch pull/hang snatch/ snatch: 115-125-130 -130-135-140-145
Snatch DL x4: 155-165-170-175
Cashout: some gh raises and ghd sit-ups
20:03 Rx
First time doing rope climbs so had to spend some time getting the technique down
18:18rx
Bear crawls are bad, mkay…
So if you program bear crawls you’re bad, mkay?
Long run/over-eating extravaganza recovery WOD:
7 Rounds
2 Rope Climbs (mostly legless)
5 HSPU
250M Row
20:40 with 3 rope climbs each time instead of 4
yay for rope climbs!!!
oly:
complex: 68-73-78-83-83-88-93
Sn DL: 103-113-118-123
OHS: 63(8)-73(8)-83(8) mentally and physically too tired to do anymore sets
Butt hurt level: 10/10 – ridonkulous
2 rounds of today’s wod with a vest, not for time
25:52, 20 ring pull ups instead of rope climbs
17:22 Rx
Woof. Or whatever a bear would say.
17:17 rx + 25# vest
25:44
With weighted vest
20 burpees
4 leg less rope climb
200 ft bear crawl
????????????????
3 rounds of course
6:30 squad crushed.
15:08 rx+
Legful rope climbs
25# vest
Lots of rolling out during 6:30
Then one round of the WOD for time as a warmup
4:55 rx’d
Oly snatch complex
63-68-73-78-83-88-93
Snatch grip deadlifts 4×4 @ 103#
10:43 RX
my pic and that wod are simply not compatible, but thanks for the pic 🙂
JCC soccer game without subbing, kicking ass at defense every damn day…