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WOD for Thursday 4-25-13

April 25, 2013

After Albert and Abby both suggested a rowing technique refresher, and given our recent rower updating, I realize it’s probably time so 

5-7 Minutes Row Technique. Video HERE.

Work 1— EMOM x 10

3 Overhead Squats for Technique/Load.

Work 2- 10 min amrap:
25 Snatch 75/45
25 Snatch 95/55
25 Snatch 115/70
25 Snatches at 135/80
25 Snatch 155/95
 
Scaled starts at the first line. Rx’d Starts at the second line
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6 comments

  1. OHS- 65×1/75×1/85×8

    Snatch workout. I messed up!
    20 reps at 60
    20 reps at 70
    20 reps at 80


  2. OHS – started at 50, worked up to 65, failed at 70
    Snatch work – 39 reps, Rx’d!


  3. I did a mix of this week’s DL & last week’s work. Tomorrow is rest day with Mud Run on Sat & tennis on Sun.

    DL: 155×3, 175×3, 185×3 = 1545
    Sumo DL: 185×3, 195×3, 205×3 = 1755

    row 200/run 200/DL = 12.8 (4 rounds plus 160m row) rx’d


  4. OHS – 65×3, 85×3, 85×3, 95×2 (lost balance on last rep and dropped the bar before I stood it all the way up), 85×3 for remainder of EMOM.

    Snatch Work = 52 reps (60/70/80) – 60lbs felt good, 70lbs not too bad, but definitely slower than 60, 80 felt so HEAVY!! I only got 2 and they were horrible form.


    • P.S. Cam ROCKED IT at 12:30. I forget how many reps he got, but it was the best score of the day so far and he was cranking through the 3 round pretty quickly (or so it seemed from the corner of my eye).

      Nice job Cam!


      • Thanks Kathleen! I was for sure grunting/ yelling a bit to much, but hey it got me pretty far haha



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