October 5th, 2018

Warmup
CrossOver Symmetry
+
2 rounds of:
10 Barbell Hip Thrusts
10 Half Kneeling Banded Face Pulls (5 each way)
10 Single Leg KB DL each side (light)
10 KB Windmills (total)

Barbell
A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps @ 65-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ Below the Knee)

B. Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2 reps

Loading per set (by %): 60, 70, 80, 80-85, 80-85, 82-87

Conditioning
“2018 Wodapalooza Qualifier 1”
150 Double Unders
60 Wallballs (20, 14lbs @ 10ft)
30 Chest to Bar
150 Double Unders

Gymnastics (optional)
OTM x 10 minutes:
Odd: Strict MU x 1-3 reps
Even: GHD Sit-ups x 8-12 reps

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5 Comments

  1. Traveling tomorrow but I’ll make up the lifting. I went ahead and did the conditioning tonight. It was a fun one

    6:10
    Dubs unbroken
    Wall balls 22/38
    C2B 16/8/6
    Dubs 50/40/38/22

    Tie break was 3:30

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  2. A. High hang: 75/85/95
    Hang: 105/110/115
    3-Position: 115/115/120
    B. 135/155/175/185/190/190

    Conditioning
    8:37
    Super bummed with how I did on this. I just felt like I approached it all wrong and didn’t push myself when I got uncomfortable.

    Gymnastics
    sMU: 2
    GHD sit-ups: 12

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  3. A. High hang: 85/95/105
    Hang: 105/115/120
    3-position: 120 across
    B. 110/130/150/155/155/160

    Conditioning
    9:35 – 10 foot wall ball target destroyed me. A lot for me to work on but grateful to be able to do double unders with limited pain.

    Liked by 1 person

    Reply

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