NEWS
- Double Under Seminar: This Friday at 6pm with Michele! Want to get your first double under, string them together, or perfect your form? Friday’s seminar is for you! Sign ups open Wed on Triib.
WOD
Olympic Lifts
High Hang Snatch
5×3, building
5×3, building
High Hang Clean + Jerk
5×3, building
5×3, building
Hollow Rocks
3 x :20, rest :40
3 x :20, rest :40
High Hang Snatch
5×3, building
5×3, building
High Hang Clean + Jerk
5×3, building
5×3, building
Hollow Rocks
3 x :20, rest :40
3 x :20, rest :40
High Hang Snatch
5×3, building
5×3, building
High Hang Clean + Jerk
5×3, building
5×3, building
Hollow Rocks
3 x :20, rest :40
3 x :20, rest :40
WOD GUIDANCE & GOALS
For both the high hang snatch and clean and jerk, pull rapidly under the bar. Focus on technique over increasing weight. Coaches will help you work up to 75% of your effort for the day, and gradually build to 90-95%. Take :90 between lifts. For the hollow rocks, target 20 rocks per :20 interval.
Post Weights to Comments.
HOME WOD
100 pushups
100 sit ups
100 squats
100 lunges
ENDURANCE
20 x 200m, on the :90
70 (round 4 and 5) 90 (round 4 and 5)
Snatch: 110#
C&J: 140#
both from high hang
140# hps
185# hpc&j
85# hps
105# hpc&j
I did 5×3 across instead of building
70# and 100#
sorry meant 75# and 100#
last round hit 85# for 2 and failed 3rd rep (tried twice) so 80#
100#
75#, 95#
Snatch – hit 2 @ 95 last round and failed the 3rd
C&J – ran out of time after round 4 (115#)
85#
115#
Had to take it easy on my shoulder. 55# HHS. Had to skip the C&J. Get this thing better for the Open!
35 and 50 – first time since thumb surgery.