Monday, December 13, 2010

Snatch, Wallball, KTE



Buy-in
Gymnastic WU/skills 1

Skill
  • Squat - heels
  • Pullups kipping or negatives
  • cleans - no arms
Strength
  • Press 3 x 5
WOD
18-15-12-9 rep rounds of:
  • 75/45 pound Power snatch
  • Wallball shots, 14/10 pound ball
  • Knees to elbows
Time limit:  15 minutes
Scaling: 15# snatch, 10# medball
Cash-out
Stretching
Test: deadlift position
  1. leg sideways on chair (ext. rot.,) other leg dropped down, hang out where you are tight.  5’ each side.
  2. Hollow rock, 30 to 50. progressions possible.

3 comments:

  1. CW: DNF. 75# snatches, 20# medball. I think I could have paid more attention to form with maybe 65# and done more work to boot. I'm not worried about not finishing, it was a good workout and great fun!

    ReplyDelete
  2. Alright, Charles and Stephanie! I'll see if I can do some form of this workout this week... I don't want to fall behind!!

    ReplyDelete
  3. WHOA...looks like a fun...why does it seem I always miss the fun ones? Or are they all fun? hmmmm...

    ReplyDelete

How'dja do? Waddya think?