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:
63# snatch my balance actually felt pretty good today! :-)
11:11 bar MU at chin height, RX weight
75# snatch work
2 rnds + 50 lunges
(135# cleans, bar mu's)
115# snatch
2 rds + 3 mu's
(Round 1: 4 mu's , round 2: 5 mu's)
115# snatch
10:34 rxd (ring MU)
Roger Glynn 80 lb snatch
2 rounds + 20 lunges Jumping muscle up
120 lbs cleans
105# snatch
11:09
155 cleans, bar /mu
Mario
50# Snatch
DNF 2rds + 43, 60#, w/10# Med ball, Jumping bar MU
Snatch: 55#
Wod: 11:33 - 105# cleans, 14# medball, throat-height jumping bar mu's
2 + 53 reps
48#, 2 rds + 41 reps (83#, jumping muscle ups)
Lisa: bar only for snatch;
9:44 (14#/65#/bar MU)
Rachel: bar only for snatch; 10#; 55#; bar MU (10 min & something)
Snatch #55, #14 med ball, #105 hang clean shoulder height jump bar mu. Got to third round and finished lunges
Snatch 48#
Finished right at 12:00 (83# cleans and bar jumping MU)
80# snatch, 2 rds + 3 bar muscle ups
95#
2+4 MUs
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