Power 15 Minutes:
Power Snatch - Every 60 seconds for 8 minutes, perform 2 Power Snatches @ 75 - 80%
Then...
Some Chipper Action For Time:
50 Sit-ups
40 Kettlebell Swings (70/53)
30 Chest2Bar Pull-ups
20 Box Jumps (30"/24")
10 Deficit Handstand Push-ups (45# Plate/25#Plate under hands)
**15 Minute Cut-off**
*Scale the reps to 50/30/20/10/5, or even 30/25/20/10/5 if needed. You should only be taking approximately 3 minutes per movement, so time management will be crucial today. You may kip for the Chest2Bar Pull-ups, and the Deficit Handstand Push-ups, but however you scale, challenge yourself!!!
9 comments:
70# snatch
DNF- 8 HSPU negatives w/3 ab mats
Thank you to ere body who cheered me on today - box jumps eff with my mind!!!
160# Snatch
10:15 kipping hspu (no deficit)
150# Snatch
6:36 rx
Worked squat cleans for the first time in 3 or 4 months... Felt decent :)
- 255 at the end
Front squat - Heavy single (285)
"Death by Wall Ball"
1st min - 2 reps @ 40# ball
2nd min - 4 reps... Made it to 16 reps into the round of 18 reps
Partner WOD w/ Sheila...
5 strict hspus
1 legless RD
30 DUs
- Trading off every round for 20 minutes
Almost 31 rounds
JVB
80# snatch
11:21 (all reps and RX weight, red/green c2b, 2 AM and 10# strict HSPU)
85# snatch
I have no clue my time, but I finished.
Full rep scheme, 44# Kb, Green c2b, 2 Ab mat negatives
105# snatch
13:30 w/khspu
68# snatch
12:44, scaled to 20 pullups, kipping HSPU with 25# plate and 1 ab mat
145#
10:55 (strict deficit HSPU)
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