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Lifting Ourselves and One Another

Tuesday, November 20, 2018

WOD:

6 Strict Pull-ups/8 Strict Barbell Press/10 Alternating Single Arm Squat Snatch – Complete 5 sets, resting as needed between sets.

TT WOD – Oly:

A.  High Hang Muscle Snatch/Snatch Grip Push Press – 4/4 X 5-7 sets, rest 90-120s

B.  Hang (above knee) Snatch Shrug/Hang Snatch High Elbows/Hang Power Snatch (paused catch) – 3/3/3 X 5-7 sets, rest 90-120s

C.  Paused (3) Overhead Squat – 4 reps X 5 sets, rest 90-120s

Coach’s notes:

Increase the weight of the pull-up, press and snatch each set and post all sets to comments. There is no rest between each movement, rest only after all three movements are completed in each set.

WOD Leaderboard

Comments: 3

WOD:

R1: 36# kb pull-ups / 95# press / 50# DB snatch
R2: 41# pull-ups / 115# press / 60# DB snatch
R3: 46# pull-ups / 125# press / 70# DB snatch
R4: 51# pull-ups / 130# press / 80# DB snatch, 9 reps
R4: 55# pull-ups / 130# press, 7 reps / 80# DB snatch

Fun wod. Cool mix of movements; definitely a challenge. The DB squat snatches and my bad shoulder need to become better friends.

TT:

A: dowel / 45# / 65# / 65# / 70# / 70#
B: 75# / 85# / 95# / 105# / 105# / 110# / 110#
C: 110# / 120# / 125# / 130# / 135#

I only moved up in weight if I was doing the excesses perfectly. If my tech wasn’t good I would move down in weight. Definite;y need to work on my shoulder mobility.

Thanks Shannon! Thanks for the tips Kim and Derek P. Thanks for letting me eavesdrop Josh W. Great work 6 and 7 pm


TT:
A. 45/55/55/65/65
B. 65/65/75/85/95/95
C. 95/95/105/115/120
Had a couple of lifts tonight that felt good, but consistency isn’t there with snatch. I need to come every Tuesday!
Thanks Shannon.
Great to see a big group again tonight!


TT:
A) up to 95#
B) up to 155#
C) up to 185#


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