Friday, September 30, 2016

Friday September 30th 2016

A. Front Squat, work to tough double
B. Above Knee Hang Power Clean; work to moderate double taking 1 set every :90 x 5-7 sets 
C. Pause Split Jerk (full :02 pause in dip ), 1 moderate rep every :60  x 8 sets  (use about 60-70%RM)
+
3 rounds @ mod effort: 

500m row 
50 ft L-arm OH KB Carry 
50 ft R-arm OH KB Carry 
:60 Front Bridge 


WODAPALOOZA Option:
On a 19 minute running clock, perform the following two workouts:
WOD 3, Part A- BEFORE AMRAP: Minute 0:00 to 5:00 – Find your 1RM Snatch
WOD 4 – Minute 5:00 to 14:00 - 9min ascending AMRAP ladder of:
·       3 Power Snatches
·       3 Box Jumps

·       6 Power Snatches
·       6 Box Jumps

·       9 Power Snatches
·       9 Box Jumps

·       etc… Increasing each round by 3 reps on each movement
WOD 3, Part B – AFTER AMRAP: Minute 14:00 to 19:00 – Find your 1RM Snatch

4 comments:

  1. Wodapalooza...
    245

    21 rounds + 6 snatches

    225

    ReplyDelete
    Replies
    1. Nice job brotha! My lower back was fried after the snatch box jump

      Delete
  2. A. 100 kg
    B. Last 2's with 60 kg
    +
    Row 2:20-2:23-2:21 minutes, DB 25 kg

    ReplyDelete
  3. Wodapalooza:

    115
    into 21 Power snatches + 7 Box jumps. 8:01 time mark of the completion of 12 rounds
    105

    ReplyDelete