Great mental thought process by the CompTrain crew today!!!
It doesn't matter how slowly you go, so long as you don't stop!
~ Confucious
The score of the WOD is not determined by how big the sets are, but by how much time you spend NOT moving...
Which means...play to the Sydorowicz style of gaming...small sets w/ little rest b/t...Keep moving.
Warm-Up
Foam Roll & Mobility
500m Row / 400m Run
3 Rnds ~ 5 Push Ups + 7 Sit Ups + 9 Hip Extensions
10 Slow Air Squats
20s Sampson Stretch each side
SNATCH Primer
5 x 3 Sotts Press (60s b/t sets...stay light)
Snatch Complex
2 Muscle Snatch + 2 Snatch Balance + 1 HH Sqt Snatch
5 Sets w/ 60s b/t
SQUAT SNATCH
On the Minute x 11min:
3 @ 60%
2 @ 65%
1 @ 70%
REST
3 @ 65%
2 @ 70%
1 @ 75%
REST
3 x 1 @ 80%
SNOWSTORM
4 RFT:
21 Wall Ball
18 Hang Power Snatch (75/55)
15 Burpees
12 C2B Pull Ups
Witt ~ snatch work...28:48 (45# / mod PU)
Halbur ~ Snatch work / 26:04
Val ~ 25:15 (reg. pull)
tb ~ 45-55-55-65-65 / 45-65-75-85-85 / 135-145-155-145-155-165-175-175-175 / 18:38
took about 20s after C2B b4 I started the WB...
Broke rounds like this:
1st ~ 8-7-6 / 6-6-6 / 15walkdowns / 4-4-4 (4:45)
2nd ~ 7-7-7 / 6-6-6 / 15wd / 5-4-3 (5:05)
3rd ~ 11-10 / 9-9 / 15wd / 8-4 (4:40)
4th ~ 14-7 / 9-9 / 15wd / 12 (4:28)
Repent, the kingdom of God is upon you...Alleluia!
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