November 14, 2012
1) 3 rounds not for time:
10 x Ring Dips
10 x Box Jumps (30/24)
5 x Front Levers
2) Snatch:
4 sets of 1 rep @ 80% of last week’s heaviest weight.
3) 3 rounds for time:
Run 400m
10 x dumbbell snatch (70/50lb)
Alternate arms on each rep, dumbbell touches ground each rep. Substitute dumbbell with a kettlebell or different weight if necessary.
Snatch: 4 x 1 @ 145
Wod:
very fun wod with nice weather. taped 2-5 lb plates to the 60’s to create 70 lb dumbbells.
took 6:58 to complete.
Also did the performance wod because of the pushups–took 3:32 to complete.
145×4 snatch
8:15 comp WOD
6:02 performance WOD.
Fun morning
Competition wod 8:11
Performance wod 5:04
Not the best snatch day for me.
5:59 on Met Con. Used 80lb dumbbell. Thanks to skeet.
Ready to build the engine and get my 400s back.
Competition WOD: 9:30 with the help of JP i alternated the 40# db and 30# db Thanks Jeff!!
Performance WOD: 7:32 rx