Alright, Time to get down with a AMRAP! That's As Many Rounds As Possible in whatever time
is designated. See below for example. Thanks to Mike-J for this WOD. Looks like a perfect build
up from yesterday. LOOOVIN' it! POST THOSE RESULTS!
warm-up
4 Rounds of Barbell Complex
6 reps of each
deadlift
barbell row
hang squat clean
front squat
push press
back squat
Rxed--85-95-105-115
Goal is to not drop the bar and be able to add 10 pounds each round but take it slow if need be..eg. 45, 55, 65,75 pds.
Practice technique. Remember it's a warm-up!
"WOD"
AMRAP in 20 minutes
3 Hang Power Snatch (115) then...
2 consecutive rounds of…
3 pullups
6 push ups
9 box jumps…after completing 2nd round (last BJ) start back with the 3 Hang Power Snatch and then continue with the 2 consecutive rounds and so on...
1 round= 3 hang power snatch and 2 consecutive rounds of pullups, push ups, box jumps
The warm-up was good. I was not able to hold the bar unbroken, but a good warm-up/pre-WOD.
ReplyDelete3 min Rest Interval
WOD (w/95# HPS) = 12 rounds @19:43...could not even do one more snatch.
Great WOD. I could tell it was perfect for me because of the butterflies. They let me know I'm capable, but man, is it going to hurt!
Barbell Complex: 2 thumbs up!
ReplyDeleteThis is one of my favorites. 45, 55, 65, 70
WOD
1 thumb enthusiastically up,
1 thumb cramped up
53# HPS
5 rounds (did 1 HPS after 20 min mark)
Snatching: Still working on it, but was feeling more confident with it by my last round.
Box Jumps: Struggled with these the most for the WOD. I don't know who put the concrete in my shoes?? Some heavy foot action a happenin'.
Looking forward to this WOD's return!
I totally screwed this one up. After reading Crissy's I realize I did squats instead of box jumps. More power to ya, girl! Since it didn't kill me, maybe I'll be stronger for it...til the next time!
ReplyDeletePre-warm up: 5 mile run. Time-42:04
ReplyDeleteWarm up: Amazing.
WOD: w/95# HPS. 6 Rounds+3pullups+6pushups+8 BJ's
Suffering from a cold this week... Gave it my best anyway. Just barely made it through the warm-up. Damn. Next time...
ReplyDelete