Warm up:
Coaches choice
Wod Prep:
Hang power snatch. Work up to a perfect single.
WOD:
Mookie
Mookie
10 rounds for time or 30 minutes
3 hang power snatches (good form).75% of your perfect single.
2 rounds “Cindy”
*Scale up pullups on “Cindy” to 2 muscle ups if capable.
*Each round consists of 3 hang power snatches and 2 rounds of Cindy. Do that 10x.
3 hang power snatches (good form).75% of your perfect single.
2 rounds “Cindy”
*Scale up pullups on “Cindy” to 2 muscle ups if capable.
*Each round consists of 3 hang power snatches and 2 rounds of Cindy. Do that 10x.
Cindy is 5 pull-ups, 10 push-ups, 15 squats
Option 3:
WOD: 10 rounds for time or 20 minutes
3 hang power snatches (good form).75% of your perfect single.
1 rounds “Cindy”
*Scale pull-ups to ring rows or assisted bar pull-ups. on “Cindy”
.
3 hang power snatches (good form).75% of your perfect single.
1 rounds “Cindy”
*Scale pull-ups to ring rows or assisted bar pull-ups. on “Cindy”
.
Post WOD
Foam roll for 5 minutes.
Endurance & Stamina:
6 x 500m / 1 min easy
Row six 500m pieces. Row for one minute at light pressure between each 500.
Perfect Single Hang Power Snatch: 60#
Mookie: 29:04 | 50# HPS
This was a fantastic workout as “Cindy” is one of my all-time favorites. Big 5:30 class had a lot of energy and great to have Zogg next to me with some cheer leading toward the end 🙂 Pull ups felt great, push ups were good – broke them up into either two sets of 5 or one set of 7 and one of 3. Squats definitely added up with the inclusion of the hang power snatches. And a nice treat to see Hanna this morning 🙂
Mookie. 8 rds +3. #35 HPS. Would not call it perfect but was a weight could manage to get under with some decent form. Thanks Hannah for the guidance. Pushups from knees 10 at a time. PU off box. Quite a workout!
29:06
95# + 2 Bar MU/round
Better late than never on the post!
Mookie: 9+35 | 30# snatches, RRs, push-ups and squats
Would have loved to do the pull-ups but my hands are still a mess from last week so did ring rows instead and they were challenging with pushups to follow. Managed half of the rounds with regular pushups and the rest from my knees. I knew I’d hit the cap but happy with how it turned out. Huge 5:30am class today!
27:29 75# snatches
Thanks John for the coaching! Always looking to improve my movements and hit the standards properly.