GW



1-10 chin up ladder warm up
10-1 push up ladder warm up
1 min rest
Build to a tough 1 rep in snatch balance…
3 min rest
Snatch 60% of 1RM snatch balance x 3 reps x 5 sets; 90 sec b/t sets
5 min rest
As many rounds in 5 minutes;
5 chin ups
10 wall balls – 12kg to 11 ft
5 min rest
Tabata bottom to bottom squats x 4 sets of 20 sec on/10 sec off – rest is taken at bottom; hands in front, hip crease below knee cap, you cannot rest with hamstrings on calves, no ball allowed; low score only
Post highest snatch balance and snatch weights, rounds and low score for tabata to comments (i.e. 145#, 87#, 8 rds, 12)

9 comments:

  1. Snatch balance 125lbs failed at 135
    reps of 2 for snatch balance @76lbs
    chins/wallball- 5 rounds (the ball is solid--my face is not!!Modeling career is over)
    tabata squat low 17

    ReplyDelete
  2. SB: 108lbs
    Reps: 3 x 5, 65lbs
    CU/WB: 5 rds + 5 chins
    Tabata Squat: 14

    ReplyDelete
  3. Another good one. Leg were feeling it in the Tabatas.
    snatch balance - 150#, 90# for 3s, 5rds + 7 Wall Balls, low 12.

    ReplyDelete
  4. Snatch Balance 155#
    Snatch 95#x3x5
    Chins/WBS I only have 20# ball so I threw it to 12ft = 6RDs
    Tabata low score = 14

    ReplyDelete
  5. Snatch balance 142, sets with 85
    5rds + 8 wallballs
    Low 12 tabata B2B

    ReplyDelete
  6. Worked up to a good 145, tried 155 twice and the second one stuck but it was questionable. Did sets with 95.

    6 rounds + 3 WB, 20lb ball to 11', 20' walk between movements.

    Tabata low = 14

    My legs are so damn sore.

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  7. split stance snatch balance - 95lbs
    split snatch 3x5 @ 65
    CU/WB - 4rds
    tabata low 12

    ReplyDelete
  8. snatch balance=185(pr)

    snatch 3x5 sets with 110lbs

    6 rds plus 5 chins and 5 WB (12kg ball is heavy)

    tabata low score=17, that hurt alot resting in the bottom

    great wod

    ReplyDelete
  9. 140#, 85#, 7 rds, 14 low

    Legs felt pumped after those squats.

    ReplyDelete