Strength & Conditioning:
Run 800m
5 Snatch* (155/100)
…Rest 3 minutes
Run 600m
4 Snatch (175/115)
…Rest 2 minutes
Run 400m
3 Snatch (195/125)
…Rest 1 minute
Run 200m
2 Snatch (205/135)
For Time
*These are all squat snatches, each set
Flexibility/Mobility:
Thread the Needle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Reclined Spinal Twist – 1:30/side
Post load used, time, and experiences to comments
24:50, 58#, 63#, 68#, 73#
Must practice squat snatches
Good core work at the beginning of class!
21:09 — once again… not trying to go heavy because of drs orders – so: 37# 45# 50# 55#
Good workout – can’t wait to start stacking more weight again.
22:42 scaled with 95, 105, 110, 115# (85%)
Only 1 no rep at 110#
Cwod:
83# 88# 93# 103#
19:34
Only one missed rep. The very last snatch…
Vertical+no hills= beautiful thing
Vertical + no A/C= not such a good thing
Getting extra family time because EVERYONE in the Decker house could be home at the same time=
A VERY beautiful thing
Ab Blaster: 45 reps 1st rd, 34 reps 2nd rd. Partnered w/ Allyson.
CWOD: 24:42 Scaled
125 lbs (68%) (4 no reps)
135 lbs (73%) (1 no rep)
145 lbs (78%)
155 lbs (84%)
I was not warmed up properly for the snatches.
Core Work: 189 Reps w/ Speedy
CWOD: 20:36 scaled (125#/135#/145#/155#) – like Manny, did not warm up properly. 4 no reps in 1st round. 1 after that.
Core w/ V: ✅
WOD: 28:33 Rx
I’m a very slow runner. It’s sad. We will get better. Snatches felt good.
Did this one at home tonight (no hill) on little warmup. I also did half squats so as to not flare up my tailbone.
21:44 @ 73/78/83/88#. No failed reps!
Liked this WOD.