November 7, 2012
1) Snatch Ladder:
Complete 1 snatch every two minutes. You will have 20 secs to complete the rep. There is no limit on attempts as long as the rep is completed within 20 secs. Once the 20 secs is up, rest the remaining 1:40. The workout is finished when a successful rep is not completed. The weights on snatch will be as follows:
Men: 135, 145, 155, 165, 175, 185, 195, 205, 215, 225
Female: 65, 75, 85, 95, 105, 115, 125
2) 5 rounds for time:
Row 500m
10 x overhead squats (135/95lb)
8 muscle ups
rest 3 min
1. Snatch ladder—didn’t fare too well on this. Messed up on the 165 and could not get it landed. Will keep working on this.
2. Wod was a good one that I will feel throughout the day. rounds were 3:49, 4:26, 4:33, 4:55 and 5:09.