Friday, 13 January 2017

Don’t forget to sign up for the Handstand 101 for Saturday, 1400-1600, at the Yoga Room in Tulsa. Cost is $25.

 

Conditioning:

20/15 Calories Rowed*

16 High-Low’s*

12 Kettlebell Swings (72/53)

8 Power Snatches (95/63)

 

4 rounds for time

*Males row 20 calories, females row 15.

High-Lows start in the high plank. Lower body down to low plank with both forearms on the ground. And then return to the high position to finish the rep. Perform 8 lowering in one direction, and 8 lowering in the other.

 

Strength:

Option 1:

Make up a missed 1-rep max

 

Or…

 

Option 2:

Pick any lift and perform:

4 reps @ 65% 1RM

4 reps @ 75%

4 reps @ 80%

4 reps @ 85%

4 reps @ 85%

 

Mobility:

Pick one of each, and perform 1:30/side if bilateral or 2:00 if unilateral:

Lower Body, Mid-section, Upper Body

 

 

Post time, lift and loads, and experiences to comments

 

Comments

  1. Had to start at min 4. 12:40 is my score.
    113# snatch tied PR

  2. ddroesch says

    CWOD: 3 rds; 65# snatch

    SWOD: Thruster 1RM-175#

  3. CWOD: 12:32, 33# bar, 35# KB
    SWOD: 1rm SP: 63#

  4. CWOD: 12:32 33# bar. 35# KB
    SWOD: snatch 73#

  5. mwrobleski says

    CWOD: 12:48; 55# snatch; 53# KB

  6. CWOD 16:12 cap was 15? I think I added it correctly.
    SWOD shoulder press 157# PR

  7. CWOD: 12:47 Rx

    SWOD: got destroyed on shoulder press work

  8. darrenandtara says

    T. 11:29. 3rds @ 53#
    SWOD. Clean form work.

    D. 12:52. Rx.
    SWOD. Shoulder press. Could only get 3 @ 85% both sets. 155#. Toasty.

  9. White Ape says

    CWOD:
    12:56 Rx
    Wasn’t trying to smoke it out. Was focused on warming up the snatch for a 1-rep. Didn’t do much good, sucked at heavy snatches today.

    SWOD:
    Did some snatches. “That is all I’ve got to say about that”

  10. CWOD: 2 rounds in 8:46 Rx
    SWOD: 1RM Front squat 170#…12# PR!

  11. Mr. Such says

    CWOD: not really sure

    SWOD: Snatch
    205#
    -10#

    *The WOD before hand got my legs a little to fatigued once we got close to our Snatch 1RM. I am excited to start training again at weights that will make us better.

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