Sat. WOD

After a dismal showing in yesterdays WOD, I thought it would be a good idea to get back at it today!

Good, long mobilization and warm-up...

then...

SNATCH TECH

6 Sets:

3 Snatch-Grip Push Jerk (Behind the neck)

2 OHS

1 Snatch Balance

Rest 1:30-2m b/t sets

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HANG SQUAT SNATCH

In a 10:00 window:

3 Hang Squat Snatch (60%)

3 Hang Squat Snatch (65%)

2 Hang Squat Snatch (70%)

2 Hang Squat Snatch (75%)

1 Hang Squat Snatch (80%)

5-Rep Max Hang Squat Snatch

Hang can be anywhere above knees / After 80% take your best guess...stay there, or add a bit, see how you feel...

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FIRE ALARM

For Time:

3 Rnds ~ Bergeron Beep Test

50 Cal Row

3 Rnds ~ Bergeron Beep Test

50 Cal Row

3 Rnds ~ Bergeron Beep Test

Bergeron Beep Test:

7 Thrusters (75/55)

7 Pull Ups

7 Burpees

tb ~ 95-105-115-120-125-130 / 125-135-145-155-165 - 175x2 (failed on 3)...dropped to 155 (5-RM) Should not have been so greedy and jumped... 165 felt quick and light, then the 2nd rep of 175 was just a touch heavy on 2nd rep and could not sustain it...

21:15 on Fire Alarm

BBB = 1:15 - 2:35 - 4:25 (quick to rower, less than 10s)

50 Cal Row (3:10.1) -->7:40 (20s of breathing before picking up bar...@ 8m mark)

BBB = 9:30 - 11:10 - 12:55 (not as quick to rower...20-25s)

50 Cal Row (3:18.0) --> 16:30 (quickly grabbled bar* - 10s or less)

*but then took 20-25s to breath before the pull ups...

BBB = 18:30 - 20:00 - 21:15