WOD
1A) Snatch high pull + Muscle snatch
5 x 1 - 70% of muscle snatch
1B) 3 Position snatch, floor, knees, mid thigh
4 x 1 - 70%
1C) Push jerk + split jerk
4 x 1 - 75%
The strength went great, I felt stable under the snatches and hitting my hips like I am suppose to, on the jerks it wasn't as bad as I expected because my shoulders were pretty beat up beforehand. Getting stronger!
2A) 5 Rounds not for time.
50 Meter slow steady sled push - 95#
10 One arm KB rows - 86# (10 each arm)
No rest between rounds just slow and steady one movement to the other.
This skill/accessory work was different as I had no rest between rounds but I kept a slow easy pace on the sled I focused on heel tow push and felt it start to burn after a while, the rows gave me a good pump in my arms and back.
3A) 3 Rounds each for time.
10 Lateral box jumps - 30"
200 Meter run (100 meters backwards, 100 meters forward)
10 Lateral box jumps
Rest 2 Minutes between rounds.
1st Round: 1:47
2nd Round: 1:54
3rd Round: 1:56
After the 3rd round straight into.
Tabata flutter kicks
My legs were burning by the first round, running backwards and lateral box jumps are something I rarely do and maybe should do more often. Given that my hammy's were sore beforehand didn't help but I felt good and quick anyways. The tabata flutters hurt and I had to break by the 5th round. It was hot and I was sweating good.
God bless, JM
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