1-23-12

Posted: January 23, 2012 in Wod

AM session

swim

10x 50yd sprints hold 2-3 sec pace rest 90 sec btw efforts

38-40 sec every time

total time: 20:10

PM Session:

Strength

1a) 5×3 Behind the Neck Push Press (Snatch Grip) + 3 OHS – heaviest possible, rest 60 sec.

Notes: This should be performed as a BB complex. Perform 3 Push Press then keep the BB overhead and perform 3 OHS.

1b) 5×3 Snatch Hi-Pulls (heels down) – heaviest possible, rest 60 sec.

Notes: Heels should stay down throughout the lift. Concentrate on pulling the elbows high and wide, and keeping the BB as close to the body as possible. If you cannot pull the bar to chest height then lower the load. Do NOT re-bend the knees. Straps are recommended.

Conditioning

“The Murfreesboro Chipper”

Talayna Fortunato – 15:55

Jeremy Murdock – 18:02

Elisabeth Akinwale – 18:05

LGA – 18:37

20 HSPU (regionals standard)

30 T2B 20 Hang Squat Snatches 95/65#

30 Wall Balls 20/14#

20 Stones to Shoulder 120/80#

30 KBS 32/24kg

400m Pinch Grip Plate Carry 45/25#

For time.

Notes: It is nearly impossible to program a standard weight for stones to be used in a WOD. These are the weights that were used on this WOD. If you can get within 10# of them, there should not be an issue. If you do not have a stone find one and weigh it. For the plate carry; you should be gripping the TOP of the plate like a farmer’s carry. There is NO OTHER way to carry the plate. Carry 2 plates, one in each hand.

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