3 rounds for time:
10 Power Snatch - 135#/85#
Coach’s notes: Post time to complete to comments.
Tried a few power snatch in warmup. Back wasn’t feeling it. Ended up subbing 10 ring dips & 10 pullups (blue band) for the power snatch.
A.Three sets, not for time, of:
Handstand Hold x Max Time
Muscle-Up x 2 reps
Kettlebell Snatch x 8-10 reps each arm (1.0pd)
B. Four sets for times:
165 lb Power Clean x 4 reps
Muscle-Ups x 4 reps (actual 4,2,2,1)
Toes to Rings x 8 reps
Burpees x 10 reps
Handstand Push-Ups x 12 reps
Rest 3 minutes
C. Row 1000 Meters
75 Kettlebell Swings (1.5pd)
Feeling better! The PC’s felt like there might be more there and the HSPU’s were good..sets of 3-4, then 6-8 when I started kipping. Firebreathers were looking STRONG this morning… you guys are going to kill it!
As rx’d 8:08
10:50; scaled to 62#
8:57. 41lbs. Need to go heavier next time.
11:37 with 115# for the power snatch.
Focused on technique with each lift. Pretty soon its gonna be less thinking and more doing.
THANK YOU LAURA!!!!! She stayed 45 extra minutes to help me get it done!!!
As rx’d Time: 49:30 min (probably got to over 100 snatch attempts!!). in the end got the 30 done.
Blaine, believe it or not you forced me to do this. It would have been too painful to post a scaled weight! Sometimes I am pretty stubborn. Felt like given up more than once during it, but Laura wouldn’t let me!
Way to stick with it, Alvaro!
10:31 as rx’d.
This one really showed the state of my lower body conditioning. The squats felt like murder!
10:16 as rx’d
Thank you Laura!!
12:15 with 85#.
Stayed after class to cheer on Alvaro to finish the WOD as Rx’ed. Really cool to see him stay with it! Laura was kind enough to stick around and I felt good after the WOD so I did 12.4 (150 WB, 90 DU, MUs in 12m) scaled to a 14# ball. Got through the WBs and 65 DUs. Sometime I’ll try this as Rx’ed with a 20# ball.
Thanks Laura and great job HULK!!!
10:55 @80#..Laura thanks for the encouragement and coaching, I appreciate it! Thanks for the push Kimmer, you did amazing!
11:55 @ 73#
Forgot to mention all the encouragement coming from Scotty!!
We had a race at the end, my last three snatches vs his 150 WB! I lost!!!
I’ll get you next time Scotty!
9:46 @ 85#
@ Bob Niven Training Centre
Scaled to 122#
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