Wod Wednesday 6/1/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Front squat 4, 4, 4, 4, 4 climb to a heavy 4

3.     Wod:

 15 minute ladder

  • 1 Burpee Box Jump(24,20)
  • 1 KB Snatch per hand (53,35) then,
  • 2x Burpee Box Jumps(same)
  • 2x KB Snatch per hand (same) ….

Kettle bell snatch options:

  1. Kettle bell high pull
  2. 1 arm KB swing

Cash out: 

 Metabolic conditioning

Intervals
For total distance
Row 9x(1 minute ON 1 minute OFF)

Joe and Mick

Joe & Mick

 

Posted in WOD

8 thoughts on “Wod Wednesday 6/1/16

  1. Front squat to 155#…definitely more in the tank but still getting my body back from Murph.
    WOD: 10+10 @ 35#…focused on form and not messing up shoulder…all rounds except the 10’s were unbroken KBSnatch with midair switch…had to put the round of 10 down to switch hands.

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  2. Front Squat 185, 225, 255, 257(3). Thought it was 4 sets.
    Wod: 9+15 with 50# DB. trying to save hands with the DB instead of KB.

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  3. At Planet Globo:

    Death by Air Squat: EMOM (1 air squat at time zero, 2 at the next minute, 3 at the next, etc up to 20 minutes)

    Death by Front Squat with 60 lbs. Ran out of gas during round 13

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  4. Front Squat to 125
    WOD: 9 + 7 (26#)
    Trying to work on my form/efficiency for the kettle bell snatches. Thanks for the pointers, Mick, as always! I felt like they started to click for me towards the end of the wod.

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