4-11

WOD


1A) Snatch
       5 x 3 - 70%
       Snatch pull
       5 x 4 - 85%

The snatches were fine except for my hands were to close so I wasn't getting the hit on my hips like usual so I need to remember to widen them next time. The pulls started to make me lose my hook grip.



2A) 5 Rounds not for time.
       15 Back ext.
       45 Second run @ 85-90%
       Rest 90 seconds between rounds.

Going from back ext. to running sucks! Every step on the run hurt I have to push these different pain thresholds.

2B) Dumbell side bends - 3 x 30 with 50#

This rips my sides and hips it's good to do these once in a while.

3A) 5 Rounds for time.
       20 HR push ups
       16 OH walking lunges with 45# plate
       My time was 6:52
       After 5th round no rest into,
       Max power snatches in 2 minutes - 135#
       I got 7 power snatches.

This wod hurt my shoulders and tri's in a way I haven't felt in a long time. Going into the power snatches after the wod was scary so I took it one at a time and tried not to fail any reps. Doing those back ext. didn't help but I have a team comp this weekend in San Jose this week is my last week to prep.

God bless, JM