Wod #1 O-lift
Snatch - 75% x 1 x 3
- Snatch pull - 95% x 3 x 3
- Snatch Deadlift - 105% x 3 x 3
- Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps(go higher than last week)
Wod # 2 From this past weekend Super Fit Games (best score on this was 65 points)
“Strength and Grace”
1 Minute at Each Station and 15 seconds of Transition Time
Station 1: Power Cleans (135/95, 95/65)
Station 2: Ring Pullups(rings must touch shoulders)
Station 3: Ground to Overhead (155/115, 95/65)
Station 4: Muscle Ups (scaled division can do ring pullups again for 1 point)
Station 1 and 2 are worth 1 point for each rep
Station 3 and 4 are worth 2 points for each rep, except in the scaled/masters divisions where ring pullups are optional and worth 1 point
Wod #3 60 GHD sit ups
Snatch - 3 sets of 1 @ 70
ReplyDeleteSnatch Pull - 3 sets of 3 @ 90
Snatch Deadlift - 3 sets of 3 @ 100
Front Squat - 5 sets of 3 at 135, box jumps @ 30"
WOD 2 - weight @95, ring pull ups, points = 55
60 GHD situps done
30 HSPUs done
23 Burpees done
2000m row done
WOD 1: Worked snatch got to 200 (PR)
ReplyDeleteWOD 2: Front squated to 275 5x3 + approx 43.5" box jumps
WOD 3: Scored 55 (21, 14, 9 (x2pts), 1 (x2pts)
WOD 4: 60 GHD sit ups