Today’s WOD:
20 minute work up to a heavy snatch
4 Rounds
- 7 DB Power Snatch Right
- 7 DB Power Snatch Left
- 15 Broad Jumps
Good Times!
Wednesday, October 26, 2011
About 6amjoec
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7 Responses to “Wednesday, October 26, 2011”
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October 26, 2011 at 9:23 am
Definitely more fliud movement pattern today with snatches.
Wod shorter, but good. Used 25 going for the dynamic effort elements.
October 26, 2011 at 9:36 am
115 on the snatch. Look out Ninja!!!
October 26, 2011 at 10:43 am
Nice…
October 26, 2011 at 1:09 pm
Rest day for me. My whole mid-section is sore today…..must be that kb snatch & rope climb combo.
Looking forward to our Halloween obstacle course at the kid’s class tonight!!
October 26, 2011 at 9:13 pm
Work-up to single rep competition openers with Coach Oly Dave:
Snatch -- 105 x 3, 122 x 2, 137 x 1, 147 x 1
Clean & jerk -- 135 x 3, 155 x 2, 175 x 2, 188 x 1, 198 x 1
Feeling great heading into Sunday’s in-house! Lots of rest and light movement now until then. [Dropping to 69 kg at this point would render me useless at this point, still 5.5 lbs away. Not focused on it for the mock, perhaps for Dec 11.]
Handstand and forward roll practice with MarCool and the Gang. Headed to the rower when things got…complicated.
5 x (500m + 1 min rest intervals) maintaining ~20 strokes per min.
Damper setting: 2.5 -- thanks to our in-house Head of the Charles champ Coach Jane for that little tip -- was set at 5 last time and felt a lot more like death then. Also got a tip from Coach Dave on hinging forward at the hip before bending the legs on the recovery…big difference there too.
Never rowed 2500m before, had to take a picture: http://bit.ly/sjv55y Very happy with that little chart…definitely my most efficient rowing ever. Was only moderately gassed after round 5.
So cool…so cool!
October 26, 2011 at 10:49 pm
snatch singles warm up 135 135 135 155 155 161 then opener at 171
c+j warm up 171 171 195 195 210 then opener at 218
October 26, 2011 at 11:16 pm
Everyone I got to watch(coach?) tonight looked more than ready to compete this upcoming Sunday. Bekah, Steve and Tara made their lifts look easy. Get ready to see them put up some good personal numbers!