2014-05-01

THURSDAY WORKOUT

Let's try out a Regional WOD :)

But first...

BARBELL SKILLS:
Start with the bar only, if you need to and keep the bar speed as fast as possible during the following:

Rep 1 - Tall Snatch (FULL SQUAT w/ No hip drive) + 3 second hold on the bottom
Rep 2 - High Hang SQUAT Snatch + 3 second hold on the bottom

Perform both reps of this complex every 90 seconds for 6 total sets, making slight weight increases every round if you can, but like stated earlier... This is for SPEED, not weight...

WORKOUT:
"Nasty Girls V2... Sort of"
50 Alternating Med Ball Weighted Reverse Lunges (14#/20#)
7 Muscle Ups (Bar OR Ring)(Scale with JUMPING barbell muscle ups on the rig)
10 Hang Power Cleans (103#/165#)
* 3 Rounds *
(12 Minute Cutoff)

Hold the medicine ball any way you want on the lunges, use a barbell that is at least above collarbone height for ladies and above head height for guys on the jumping muscle ups and use around 70-75% of your best clean max for the power cleans if you need to scale...

Have fun with this one!!

POST YOUR LOAD AND THE TOTAL TIME FOR THE WOD TO COMMENTS

15 comments:

Emilie Goldsberry said...

63# snatch my balance actually felt pretty good today! :-)
11:11 bar MU at chin height, RX weight

Darren said...

75# snatch work
2 rnds + 50 lunges
(135# cleans, bar mu's)

Eldon said...

115# snatch
2 rds + 3 mu's
(Round 1: 4 mu's , round 2: 5 mu's)

Jordan said...

115# snatch
10:34 rxd (ring MU)

Anonymous said...

Roger Glynn 80 lb snatch

2 rounds + 20 lunges Jumping muscle up

120 lbs cleans

Anonymous said...

105# snatch

11:09
155 cleans, bar /mu

Mario

Carolyn said...

50# Snatch
DNF 2rds + 43, 60#, w/10# Med ball, Jumping bar MU

Crystal Stidham said...

Snatch: 55#
Wod: 11:33 - 105# cleans, 14# medball, throat-height jumping bar mu's

Brooke Sommerville said...

2 + 53 reps

Susannah Dunn said...

48#, 2 rds + 41 reps (83#, jumping muscle ups)

Lisa Dempsey said...

Lisa: bar only for snatch;
9:44 (14#/65#/bar MU)

Rachel: bar only for snatch; 10#; 55#; bar MU (10 min & something)

Grace Carodan said...

Snatch #55, #14 med ball, #105 hang clean shoulder height jump bar mu. Got to third round and finished lunges

Rachel said...

Snatch 48#
Finished right at 12:00 (83# cleans and bar jumping MU)

pirish said...

80# snatch, 2 rds + 3 bar muscle ups

Colin McDermott said...

95#
2+4 MUs