Strength
Snatch Grip Deadlift (Hook Grip a MUST)
5-5-5
WOD 5 Rounds
10 Power Snatch 40/30
7 Pull Ups
7 Box Jumps 30/24
*Partition PS reps as needed (10 reps reqd per Team total)
*Both athletes can work at same time on Pull Ups, 7 reps EACH
*Same for Box Jumps
Compare: HERE
Stabilization
3 X OHS with Med ball
Post loads/time to comments
strength= 80k.g max lift hook grip.
ReplyDelete(hands are to small for this grip)
w.o.d=james and i worked together on thids one.
time of 8:40. rxd
stabilization= 10k.g plate.
felt good working with james we pushed really hard tonight. gotta get ready for top dog.
bring it on!!!!!!
Strength,with James an George 5-5-5@90kg, the hook grip is very awkward.
ReplyDeleteWOD, with George RXD 9:53.
George, you did great for your first WOD.
Strength 3 x 5 @ 65kg - felt like i had the strength to go heavier but my thumbs were about to fall off. Hook grip is really what "getting comfortable with uncomfortable" is all about ;)
ReplyDeleteWOD with Justine 18:25
Me - RX'd
Justine - Orange band pull ups
Well done Justine for using the 30kg for the snatch and for using the 24 inch box!!!
Compared to last time i used the yellow band for pull ups so it was good to get off the bands this time.