WOD
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Posted June 9, 2009 in WOD by Turbo

Wednesday, June 10, 2009

Birthday Pull Ups

Birthday Pull Ups

Snatch

Novice: Overhead Squats 5-5-5-5-5  Keep it light and focus on a deep quality squat.

Intermediate: 1-3-5 Pressing Snatch Balance-Snatch Balance-Overhead Squat.  Keep it light and focus on technique.  The idea is to get used to landing in a solid overhead squat.

Advanced: Snatch Sets of 2 with no more than 75% to 80% of 1RM.  Focus on technique.

Then, X rounds for time of:

15 knees to elbows
20 hollow rocks
25 anchored or GHB sit ups
Novice & Unlimited: 2 to 3 rounds
3/Wk & Advanced: 4 to 5 rounds


* Ab Killer workout inspiration from OPT’s blog.  I think the original included L-sits and even more knees to elbows…

8 Comments to “Wednesday, June 10, 2009”

  • Tapout
    June 10, 2009 at 7:23 am

    Excellent wod today…
    2 @ 35#
    2 @ 45#
    2 @ 50#
    2 @ 55#
    2 @ 60# (starting to lose balance at OHS)

    3 rounds = 10:56
    ***got to the floor on GHB last 7 reps of last round*** never tried that b4.

    CFE wod tonight…3 X (200m+400m+600m)…Lyndale Drive around 6ish…anyone wanna come ?

  • MLC
    June 10, 2009 at 9:08 am

    Snatches maxed out at 70#, got the weight up but lost my balance. Argh!!! But I didn’t know what my last one was and just did it, 5# more than last.

    5 rounds of the ab killer, K2E hit elbows for the most part; hollow rocks; GHD. Took 27.13??

    Good stuff!

  • Turbo
    June 10, 2009 at 11:45 am

    @MLC
    MLC: your time was 21:01

    did a few “sympathy rounds” of Ab Killer with Ash, and all I can say is that OPT’s 5 round version is sadistic.

  • MLC
    June 10, 2009 at 2:38 pm

    @Turbo
    lol, thanks T. That is quite a diff. I’m tired today, I’ll use that as an excuse.

    ‘Sympathy Rounds’?? What about total rest day!?!?! :P

  • brendan
    June 10, 2009 at 5:07 pm

    Light PT this morning – mobility stuff.
    Still pretty fried from yesterday’s triple.

    Workout was great today. Had a few other guys join me for:

    300 pushups in 25:00. Fewest sets wins. Tied sets? Lowest time wins.
    I did it in 18 sets in 24:35.
    This one dude from Ontario – an MMA guy – did it in 9 sets in 14:25…. insane!

    Also hit a PB in this – 50 pushups in one set.

  • Dewy
    June 10, 2009 at 8:03 pm

    5 Rounds with GHD sit ups, 19:23 min……probably going to be feeling this one tomorrow.

  • SuperBean
    June 10, 2009 at 8:52 pm

    @brendan
    nice job coach B! sounds pretty cool. FYI – I think I may have a sprinting clinician for our gym members! more news to come.
    LOVED THIS WOD! My lower back was most tired afterwards/during, not my abs. Just about met Pukey today! GHDs were challenging for the speed and the dizziness factor, def what made me sick! But did the 5 rounds, one on the floor to avoid Pukey onset. Did it in 17:__ I think, can’t really remember. really liked this one!

  • Erika
    June 11, 2009 at 12:11 pm

    @brendan
    Good job B! I wonder how long it would take me to do 300 push ups?!!

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