Wod Friday 6/3/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Heaving Snatch balance.  Work your way to a heavy 1 rep.

3.     Wod:

3 rounds for time of:

  • Run 400m
  • 7 Power Snatches (135,95)
  • 7 OHS (135,95)

Load options:

  1. 115,80
  2. 95,65
  3. 80,55
  4. 65,45

Cash out: 

Foam roll thoracic spine and lats.

Murph

Murph

 

Posted in WOD

12 thoughts on “Wod Friday 6/3/16

  1. 11:40 95#
    Started with 95# but my wrist was hurting so I switched to FS from OHS during the first round. Thanks, CC for making the adjustment.

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  2. Snatch balance, think I hit 45 before I dropped down to 35 to stay focused on form.

    WOD 9:43 @ 35#

    Thanks Deb for the pull-up pep talk after class!

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  3. Heaving Snatch Balance to 95#
    WOD: 11:20 @ 85#…focusing on keeping the triceps and armpits facing forward…felt good.
    Thanks CC for catching my depth on that OHS…I did an 8th to make up for it!

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  4. The heave was a 15# bar. Worked souly on feeling the move and moving shoulder through behind and over head movement.
    WOD: 9:36 @ 25#. Light but that’s the way I wanted it. Rebuilding slowly making sure it’s solid.

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  5. Hit an 85# snatch balance today and still felt like I had more in the tank. Next time!
    WOD- 10:57 @ 75#
    Always a great feeling to surprise yourself, especially after a week on vacation! Thanks Chris!

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