Nasty Girl

Posted: January 4, 2011 in Wod

1) 15 minutes Snatch Balance practice.

-Use the first 8 minutes to work on speed and lockout, try to focus on elbows snapping at the same second that the feet hit the platform. Take the last 7 to go heavy, if it feels good try to hit a PR.

Finished with 275#, got greedy and went for 295 missed first attempt and stuck 2nd just didn’t stay tight in the bottom. Legs buckled…never had that happen before. Believe it has to be from the GHD’s yesterday, everything felt tight.

2) “Nasty Girls”
3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans @ 135lbs

Finished in 8:06, I believe thats a PR..? Only trouble was the MU’s once again. Funny how I change with MU’s depending on ring height? The higher the better, lower the rings tougher they become.

-rest 5 minutes-

3) 5×5 Ring HSPU – rest 2 minutes

-Set rings at a fist length from the ground and try to touch forehead to ground every rep. If you need to Kip or climb up the rings with your legs that’s fine, just don’t get too crazy.

-Surprised how easy the first 4 rounds were, I was kipping but not pulling myself up with my legs. 5th round I began to pull a bit more. Pleased overall with today.


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