Day 2
WOD 150901
warm-up – Coach’s Choice
A. AMRAP 6:00 @ 85-95% effort
20 ghd sit-ups – OR – 40 abmat sit-ups
7 pull-ups in your skill set… if you have ctb, do them!
45 double unders – OR – 100 singles
rest to 10:00 on timer, then B
B. 20 power cleans for time – barbells not to exceed 185/125
C starts @ 20:00 on the timer…
C. AMRAP 6:00 @ 85-95% effort
20 wall balls
7 t2b/k2e/hkr
200m row
rest to 30:00 on timer, then D
D. 20 snatches for time – barbells not to exceed 135/95
choose a snatch within your skill set and do 20 for time….
-power snatch
-hang power snatch
-squat snatch
-hang squat snatch
E. post WOD flexibility
post all results to comments
take my notes for what it’s worth, putting here in case this WOD is ever a repeat.
A. 2+9 (I didn’t warm myself up enough. get your heart rate up)
B. 3:20 @ 155lbs (slow deliberate singles)
C. 2+40 meters
D. 4:16 @ 115lbs (slow deliberate singles probably should have gone heavier at the pace I set)
D. was power snatches.
2+26: ghd, ctb, du
20 power cleans, 110# took about 5 minutes
2+24: wb, t2b, 200 m row
20 hang power snatches, 75#…took forever
8 mu post wod
Like Tom, I didn’t warn up enough!
A. 2+ 5 GHD, kipping pull-ups, DU
B. #125 4:15
C. 2 + 200 + 20 + 5. All WB and t2b unbroken and unbroken rowing 😉
D. 65# hang power snatches in 2:45 taking it easy on the shoulder
E. foam roll
2+15: GHD, pull-ups , singles
20 power cleans 75# 2:01 (should have gone heavier)
2+7: wb 14#, t2b/k2e, 200m row
20 hang power snatch 65# 5:20ish
A. 2 + 20ghd, 7c2b, 43 dus
B. 165lb – 3:22 singles
C. 2 + 20wb, 7t2b, 137m row
D. 115lb power snatch – 3:16 singles
2+52
2:31 @155#
2+19
5:03 full snatch @ 125#
2+38 DU
1:56 PC @ 185#
2+58m row
3:54 HPS @ 135#
results = awesome when you have salt n peppa’s PUSH IT! blasting while you squat snatch!
Great WOD, from start to finish cpj!