GYMNASTICS TEST: 5 Minutes
1 Set of MAX REP STRICT Chin/Pull Ups (Add Band Assist, If Needed)
(8 or more makes the record board for Women, 15 or more for Men... Try to get your first ever with no band, if you can... Try to aim for AT LEAST 5 or more for Women & around 10 or more for Men)
OLYMPIC SKILL: 10-15 Minutes Only
Tall Snatch (Use NO hip drive... Shrug & Pull UNDER the bar fast!)
3-3-3-3
* Work up to a light-moderate weight that you can catch in a FULL SQUAT quickly by the final set
TALL SNATCH DEMO VIDEO - CLICK HERE
WORKOUT: 8 Minutes... Will run heats, as needed...
" 1 Round Of 'Souped Up' Kelly"
400m SPRINT
30 Box Jumps (30"/24")(OR a height that's higher and more challenging than you're used to)
30 Barbell Thrusters (75#/55#)
* 8 Minute Cutoff... This is a fast cutoff time, but dig in and finish or get as far as you can!
POST ALL RESULTS (ESPECIALLY YOUR PULL UP RESULTS) TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
17 comments:
Strict Pullups: 23, Tall Snatch: 65#, WOD: 3:57 Rx'd.
Loved it!
Strict pullup: ONE!!! WooHoo!!!! :D
Tall snatch: 15# (it ain't pretty, but it's where I'm starting)
WOD: 7:35, 45# & 20" box
Excellent workout AND it sucked... Thankfully, I had a huge wooden box to hold me up as I struggled for breath.
Strict pull-ups: 4 (no bands)
Tall Snatch: 15#
WOD: 5:45, 45#
Strict pull-ups 11
Tall Snatch 63#
WOD dnf 16 thrusters...rx'd
Dave
Strict pullup: Two... with the blue band! Only to improve from here!
Tall snatch: 15#
WOD: 6:45, 45# & 22" box (box on side plus 2, 25# bumpers)
Today was FUN! loved it!
Kate
12 PU, 55# tall SNATCH, 6:42 WOD Rx
12 pullups
5:00 For the workout
7 pull ups (blue & red bands)
15# tall snatch
7:03 (16" box, 35#)
11 chin ups
65# tall snatch
5:24 Rxd
16 pullups
105# tall snatch
4:58 wod rxd
8 pull ups blue band, 45pound tall snatch, 651 WOD with 14 in box and 45 pounds
10 pull-ups
4:50 rx'd
18 pull ups
#75 tall snatch
WOD Rx cut off at 26 thrusters
Jay
5 pull ups (green band)
45# tall snatch
WOD Rx'd - 26 thrusters (GRRR so close!)
Strict pullups: 17
Tall snatch: #65
WOD: 5:10 Rx'D
11 PU Green(wide)w/narrow stance
25# Tall Snatch
6:45 14"/40#
12 pu's
80# tall snatch
7:47 rx'd
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