Warm up:
400m run or 500m row
PVC warm up: complete 1 round
8 PVC OHS
8 PVC snatch balance
8 PVC Sotts press
Kettlebell Complex: complete 2 rounds
8 KB SDHP
8 KB snatch swing
4 R arm KB OHS
4 L arm KB OHS
WOD:
15 rounds of:
power snatch immediately followed by 5 OHS
Start light and add weight each round
Start each round every 3 minutes (E3MOM)
Powerlifting:
A. shoulder press: 1×5 @ 60%, 1×5 @ 70%, 1 x max reps @ 75%, rest 3minutes between
B. front squat: 1×5 @60%, 1×5 @70%, 1 x max reps @ 75%, rest 3minutes between
C1. 3 x 10 Russian step ups, rest 30 seconds
C2. 3 x 10 weighted sit ups, rest 30 seconds
When is the “Amazing Grace” WOD sheduled for?
sorry “scheduled”
Nevermind, I finally checked my email!!
Look at my tiny legs…but my awesome tubey socks…love those smiley face! haha…ive had those David and Goliath socks since high school.
Broke the 15 rounds into a progressive set of 3×5.
(95-105-115-125-130x)
(100-110-120-125-130x)
(105-115-120-125-130x)
125 is for sure a PR for the power snatch.
The squats were my limiting factor today. For 3 squats with 120# but fell forward and lost it. It was a lot of OHS but a great workout.
120# is a PR for the Power snatch
65-110 (PR for PS)
Nice twist on a traditional lifting WOD!!
Today’s WOD @ Fire Station: 155# on 15 th round.
75-155
65 – 150
45-145 (PR)