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.




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.


  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!


  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!


  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.


  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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