WOD – Thursday, January 3, 2013
With a running clock you will perform the following as fast as possible:
15 Burpees (buy in)
Then:
3rds.
3 Deadlifts
4 Power Snatch @ 70% of 1rm
5 Handstand pushups
Then:
400m Run (cash out)
*You will have one barbell and use your snatch weight for your deadlifts
Did yesterday’s WOD modified:
15 Box Jumps 37′
15 CTB Pullups
50 Double Unders
15 Box jumps 37′
15 CTB Pullups
5:38
45# for DL and power snatch
(2) 20# DB push press on box 8:54
7:40 at 55#
the weight was rediculously light for DL but since my snatches stink it was a good weight for those.
did HSPU with 1 ab mat but lost these quickly. Stuggled and no repped through rd. 2 and by rd. 3 had to move to a box. Next time need to sub dumb bell presses.
4:41 @ 95# subbed pike pushups on a box for HSPUs.
Really wish I could do HSPUs!
95# was way too light.
95# …too light
hspu scaled with 2 ab matts
6:18 scaled
5:27 101.5# (70% of my 1 rep snatch)
Subbed Strict press for HSPU to ensure I went fast the whole time.
8:something– couldn’t get a single snatch at 75# today, so I stripped all the weight off the bar just did 33#, and 25# seated press. Just not a good day today
but I want to do this one for real when i’m feeling better.
5:56 @ 95#
45 on the lifts – my snatch is awful
20# db instead of hspu
7:46
being out for a month is like starting over
6:50 (?) at 75# (perhaps should have done more with the snatch, now that JB taught me about opening the hips so the weight ‘floats’…maybe it only floats with little weight like 75#).