WOD
11
Posted June 24, 2009 in WOD by Brendan Sonnichsen

Thursday, June 25, 2009

Squat

Hang Power Snatch 3×5

AMRAP 12 minutes:

5 Pull Ups
10 Push Ups
15 Box Jumps 20″ box

11 Comments to “Thursday, June 25, 2009”

  • Tapout
    June 25, 2009 at 8:44 am

    Hang power snatch
    3×5 @ 65#

    AMRAP – 5rounds+5+5
    (great wod to work on strict pull ups (blue) and toe push ups)

  • Erika
    June 25, 2009 at 9:50 am

    Hang power snatch
    1X5 @ 35#, 2X5 @ 40#

    AMRAP 6 rounds plus 3 pullups. Used blue band and 12″ box. Will definitely use 16″ box next time – no more weddings to worry about scraped shins!

  • Turbo
    June 25, 2009 at 10:21 am

    @Erika
    Just remember what you asked, no more 12″ box – I will hold you to it!

  • Crystal B
    June 25, 2009 at 11:32 am

    Hang Power Snatch
    3×5 45lbs
    AMRAP – 5Rds+4 w/blue band & 20″ box – I love box jumps but had a tough time w/them today. Guess it was that month off!

  • Suzanne
    June 25, 2009 at 12:27 pm

    Hang power snatch 3X5 @ 65lb

    5 rounds plus 5 pulls ups and 10 push ups
    (sub. step ups for box jumps)

    finally using the green band – yah!

  • Erika
    June 25, 2009 at 1:11 pm

    @Turbo
    I’m counting on it!

  • cheryl
    June 25, 2009 at 5:34 pm

    I like the 12″ box .. it’s safe and i don’t feel like i’m playing russian roulette

  • Crystal
    June 25, 2009 at 6:47 pm

    Snatches need work. I did muscle snatches with 55 #’s, but the form is suspect.. .

    Scaled down to 35 #’s and worked on keeping the elbows high. It’ll come!

    WOD, 7 rounds (just got out the last jump!) Rx’d. I can Kipp now too!

  • brendan
    June 25, 2009 at 8:11 pm

    Went to weightlifting practice today and did a bunch of power cleans and squat cleans. Followed it up later with tabata pushups. Scored an easy 11. Working my way up to 20 over the next few months I hope.

  • Will
    June 25, 2009 at 8:48 pm

    Did the main site workout today:

    95 pound Thruster, 5 reps
    95 pound Hang Powercleans, 7 reps
    95 pound Sumo Deadlift High-pull, 10 reps

    did 9 rounds, I had no gas, shoulda done more.

    Later in the day I ran a 21:22 5km

  • Erika Wilzer
    June 26, 2009 at 10:00 am

    @Crystal
    Congrats on the kipp! That is one of my goals for this year.

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