WOD 130829

WOD 130829a

Strength
3Rounds
:30 sec side plank
:30 sec prone plank
:30 side plank
:30 rest

MetCon
15-12-9-6-6-9-12-15
Overhead Walking Lunge 75#/25#
Toes 2 Bar

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WOD 130829b

OLY
Warm up 3x3 Snatch Complex (PVC pipe then 45# bar then 75#)
Pull --> Hi Pull --> Muscle Snatch --> OHS --> Snatch Grip Push Press --> Snatch Balance
then
15 minutes to establish 1RM Squat Snatch

Geoff - 155#, failed attempts at 165# and 170#
Tedi - 155# (PR) failed attempts at 165#
Arvin - 145# Failed 155# 5+ times

MetCon
"Amanda"
9-7-5
Muscle Ups
Squat Snatch 135#
** MU can be substituted for Chest 2 Bars or Strict Pull-Ups**

Tedi - 115# 15:15
Geoff - 135# 14:52
Arvin - 115# 14:40
** I was really impressed with how fast I was getting back to the bar for the squat snatches. I felt so much better doing the hook grip and having my hand placements at correct position for my overhead squat. The MU I went a little cautious with because I didn't want to fail. The only No Rep I had was one MU in the whole WOD and I thought that was impressive. It was all the technique building in the OLY lifts and the practice at MUs the day before.

Geoff 135# Attempt

Tedi 135# Attempt

Geoff 155# Attempt

George 205# Attempt

Geoff 145# Attempt

Tedi 155# Attempt

George 185# Attempt

Pete 115# Attempt (During MetCon)

Geoff 170# Snatch Attempt Fail

Tedi 165# Snatch Fail

Geoff Snatch 155# Attempt Fail

Arvin 145# and a bunch of 155# fails

Arvin 14:40