WOD
“Joshie”
Three rounds for time:
21 Dumbbell squat snatches, right arm, @ 40/30 lbs
21 L-Pullups
21 Dumbbell squat snatches, left arm, @ 40/30 lbs
21 L-Pullups
SCALES
Gold
Three rounds for time:
18 Dumbbell squat snatches, right arm, @ 35/25 lbs
18 Kipping L-Pullups
18 Dumbbell squat snatches, left arm, @ 35/25 lbs
18 Kipping L-Pullups
Silver
Three rounds for time:
15 Kettlebell power snatches, right arm, @ 35/26 lbs
15 Strict band-assisted pullups
15 Kettlebell power snatches, left arm, @ 35/26 lbs
15 Overhead squats @ 45/35 lb bar
Bronze
Three rounds for time:
12 Kettlebell power snatches, right arm, @ 26/26 lbs
12 Ring rows
12 Kettlebell power snatches, left arm, @ 26/26 lbs
12 Wall squats
WARMUP
AMRAP 8 minutes
5 Ring pullups or ring rows
5 Overhead squats, choose your scale:
Single arm, light dumbbell or kettlebell
Both arms, empty bar
Unloaded, wall squats
Oligodendrocytes, Astrocytes, and Myelin… oh my (skip to this section of the post near the middle) -Tony Gentilcore
Good read.
“Hey man, you got double unders?”
Unreal.
My athletes this morning really rocked it. Everyone heavily modified the WOD, yet greatly challenged himself. Ken especially worked his ass off.
After class I did some strength work
Squat Clean singles: 195-205-215-225-234-245-250(PR by 5)
Push Press doubles: 155-165-175-185-195-205×1-200
Planning on hitting Joshie in some form later this afternoon.
Joshie: 37:58 Rx
Goal at 15 minutes became just to finish.
Goal at 25 minutes became to finish without dying.
Found lots of reasons why I should stop at two rounds, but didn’t.
I did the main site WOD
1000m Run
100 Pushups
10 Snatch @ 135
10:41 Rx’d