December 7, 2012
1) Dynamic Effort Back Squat:
10 sets x 2 reps @ 60% latest 1 RM.
Complete each set on the minute.
2) Snatch Balance:
3 sets x 3 reps
work up to a heavy weight and use the same weight for all sets
rest 2 min between sets
3) On the min for 10 min complete
2 x snatch (squat)
4) Choose two of the following and complete 5 rounds for time:
1) 5 x overhead squats (135/85lbs)
2) 15 x ring dips
3) 2 x rope climbs
4) 30 sec L Sit (accumulate 30s) or 12 x toes to bar
The two movements should be your biggest GOATs.
Dynamic Effort Back Squat: used 205 lbs
Snatch Balance:
3 x 3 @ 135 lbs (need some work here—these were never easy)
Snatch:
did 18 x 2 of 145 lbs, 2 x 2 of 155 lbs (we could not maintain the 2 per minute so just made sure we got in the 20 reps as quickly as possible)
Wod: 5 rounds for time of 5 x 135 lb overhead squats and 2 x rope climbs
(6:50)
205 Dynamic Squat
Did snatch work yesterday
Heaviest Snatch balance was 195
Rope climb and OHS WOD was 12:07-rope climb getting a little better!
Warmed up with L-sits and ttb-little xtra goat stuff!
Great Morning!!! Everybody did Awesome!!
215 squat
140 sb
145 snatch
7:30 WOD. Rope climbs & ohs
Did ohs(85 lb) and ring dips 8:57