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May 6, 2013

1) Halting Snatch Deadlift
7 x 3 reps @ 70%
(2 sec pause at 1″ off ground, 1″ above knee, mid thigh)

2) Snatch pulls
3 x 3 @ 80%

3) Jerk Balance
2 x 2 @ 60%
2 x 2 @70%

4) Complete for time:
30 x box jumps (24/20″)
30 x push ups
Run 200m
20 x box jumps
20 x push ups
Run 200m
10 x box jumps
10 x push ups

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4 thoughts on “May 6, 2013

  1. I’m excited to see some new movements introduced into our training to develop and improve our Oly’ lifts.

    A big thanks to Coach Bill for getting out of bed early to work with us this morning.

    The halting dead lifts and jerk balances will take some time to master but should be very helpful.

    Performance Wod – 5:07

  2. Good technique work today on halt DL, snatch pulls, and jerk balance!

    Performance wod-5:37, box jumps and push ups definitely a weakness, I needed the work!

  3. Thanks to William for coaching us this morning! We are off to a great start on these new movements.

    Performance WOD: 6:34 super fun WOD!

  4. Really liked the Halting snatch deadlifts, snatch pulls and the jerk balance. These will help us tremendously. Also, agree with Scott on having our new Shepherd there to guide us from straying into another field.

    peformance wod: 3:56 Very fun workout.

    Looking forward to tomorrow.

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