July 3 WOD: OH lunges

A. BBG

In 15 minutes, work up to a heavy set of:

Snatch pull + Hang snatch + Snatch

B. Metcon

Every 2 minutes on the minute for 5 sets (10 minutes):

16 overhead walking lunges (95/65#)


My score: 55# (snatch complex); 80 reps (45#)

Nov 29 WOD: Snatch pulls + Wendler

Strength: Shoulder press

Last day of Cycle 3 today.

Warm up: 5 x 35

75% x 5 = 5 x 45
85% x 3 = 3 x 50
95% x 1+ = 4 x 60

WOD

After a 400m warm up jog, we all worked on our double unders because the second part of the workout included double unders.

For the first part of the workout, we were given 15 minutes to work up to 3 x 3 heavy snatch pulls. I was able to work up to 75 lbs.

For the metcon, we had to do the following EMOM for 12 minutes:

- 3 power snatch (Rx: 45 lbs)
- 15 double unders

Since the focus of the workout was technique, I used only 35 lbs for the power snatch. There was an option to scale and do 60 singles instead of 15 DUs but I managed to convince myself to not chicken out. My DU skillz eluded me when I needed them the most. Bah. I was able to complete 7 out of 12 rounds! And yes, I'm happy about that.

Nov 5 WOD: Snatch pulls

After yesterday's snatch class, I was excited to get after it this morning, especially when I saw we were doing snatch pulls for the first part of the WOD. We were given 15 minutes to find our 1RM snatch pull. I was able to work up to 85 lbs.

The second part of the WOD was a metcon where there was a 15-minute time cap to do 3 rounds of:

- 15 front squats (Rx: 95 lbs)
- 75 double unders

I used 65 lbs for the squats and I DNFed yet again. I made it up to 15 front squats in the third round when the 15 minutes ended. When will this double under nightmare end?!