10/29/09
October 28, 2009 in Uncategorized
Classes
3 rounds
30 kettlebell swings (55/35)
30 box jumps 24″
Coach’s WOD
Nate
2 muscle ups
4 hspu
8 kb swings (2 pood)
October 28, 2009 in Uncategorized
Classes
3 rounds
30 kettlebell swings (55/35)
30 box jumps 24″
Coach’s WOD
Nate
2 muscle ups
4 hspu
8 kb swings (2 pood)
091028
Power Snatch/OHS/Snatch Balance – 1.2.3
(45 sec rest after each set, add no more than 5# per set; how far can you go?)
115, 125, 135, 140, 145, 150, 155, 160(f)… while resetting the second snatch balance, the weight came down and slipped off my back almost tearing off my hands at the wrist… I stopped there.
Split Jerk – 3,3,3,3,3; rest as needed b/t sets
(moderate effort; work on landing)
135, 140, 145, 150, 155… easy weight… actually felt less stable with this weight than my actual jerk weight in the 200s.
“Annie”
50,40,30,20,10 rep rounds for time;
Double Unders
Anchored Sit Ups (abmat, shoulders to ground, hands touching head, knees hitting mid-thigh or higher)
8:17
Did the coaches WOD aka “Nate.” 10 rounds after 20 min. My muscle up was more of a pullup coupled w/ a poor attempt to push into a reverse dip.