snaaaaatch

March 15, 2012

warm up: 3 rounds

jump rope (2 minutes)

10 push ups

10 sit ups

+lat ball and pass throughs

skill: snatch complex (snatch/snatch balance/overhead squat)

15#, 35#, 40#, 45#, 50#

wod: 5 rounds for time

250m row

21 ketlebell swings @ 16kg

15:00

skin the cat. or not.

Thursday, December 8, 2011

happy 25th birthday to my sister, brooke!

warm up: 1,000m row

3 rounds

10 renegade rows (15#)

10 scorpion stretches

10 ghd sit ups

skill work: skin the cat/jumping pull ups

wod: 5 rounds

15 goblet squat @ 24 kg (53#)

5 jumping pull ups

3 "captain p" (clean, lunge, push press @ 65#)

9:29

grace.

"time."

Tuesday, November 29, 2011

warm up: run 800m

3 rounds

10 ring rows

10 v ups

10 kb swings @ 16kg

skill work/strength: clean and jerk

worked up to 90#

wod: "grace"

30 clean and jerks for time @ 95# (Rx'd weight)

6:33 **4 minute PR from 4.27.11

werk.

Monday, November 21, 2011

warm up:

7 minutes jump rope skill

3 rounds

l-sit x 30 seconds

10 kb sings @ 16 kg

handstand hold x 30 seconds

strength: back squat 5-5-5+ (65%-75%-85%)

warm up 45x10, 95x7

working sets 125x5, 135x5, 150x11

wod:

21-15-9

row for calories

burpees

7:12

gymnasty.

Thursday, November 10, 2011

warm up:

800m run

tabata hollow rock/superman (alternating)

20 shoot throughs

20 ohs @ pvc

skill: handstand walks (against wall)

wod: amrap 12 minutes

4 handstand push ups (pike push ups to 20'' box)

6 sumo deadlift high pull @ 65#

8 burpees

8 rounds + 2 hspu