Thursday, 8/28/2014

Warm Up:
200 meter run
20 Walking Windmills
20 Dislocates
20 Overhead squats (PVC)
20 Bear Hugs
10 Push-Ups
5 knees-to-feet

Mobility
Be kind to your hamstrings

WOD:
1 Squat Snatch every 30 seconds for 3 minutes
@ 80% of 1RM

3 Rounds:
AMRAP in 3 minutes:
5 Deadlifts (225#/155#)
10 Kettlebell Swings (55#/35#)
Rest 1 minute

Core/Strength:
#TBT

3×8 Gymnastics Wipers

3×8 GH Raises

Post your results to the comment section.

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  One thought on “Thursday, 8/28/2014

  1. BritLuko
    August 28, 2014 at 7:06 am

    snatch @ 55# working on form
    Wod: 3+2/3+3/3+2 RX
    This one is tougher than it looks.

    Like

  2. Catie
    August 28, 2014 at 8:16 am

    Snatch @35#
    WOD: 3+5; I can’t remember; 2+3 105#
    Wipers with knees bent

    Like

  3. David the Sweaty Stud
    August 28, 2014 at 6:54 pm

    Strength: 1 rep max back squat – #300, PR
    Snatch: #115
    WOD: 2+7/2+7/2+5 Rx’d

    Like

  4. August 28, 2014 at 7:12 pm

    Better late than never…

    STRENGTH – Shoulder Press
    5×55
    5×70
    5×85
    3×90
    5×105
    5×115*
    *that’s +3 reps over my 2rep max three weeks ago

    SKILL (pre-WOD):
    Hanging Power Snatch* into Overhead Squat @65#
    *first legit snatching since surgery

    WOD (DLs RX, scaled KBs to 35#)
    2+5, 2+4, 2+3

    CORE:
    3×8 wipers, seated

    Like

  5. StaceyD
    August 28, 2014 at 7:37 pm

    Overhead squat @ 55#. Focused on squat until I get the snatch down.

    WOD: 2+7, 2+3, 2+2 125#DL, 35#KB

    Scaled core: knee wipers 2×8. Skipped GH raises.

    Like

  6. Drew
    August 28, 2014 at 8:00 pm

    I did Mondays WOD to warm up.
    3 + 5 RX’d @ 155
    Then today’s WOD
    3/2/2 rxd @ 265# DL /75# KBS

    Like

  7. August 29, 2014 at 6:03 am

    2+5/2+10/2+11; 185# Deadlift, 53# KB for first round then scaled to 35#. 55# squat snatches

    Like

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