WOD 03 09 13
Warmup:
A) Thoracic foam roll/lacrosse ball (video @ 3:31)
B) Hip stretch (video @ 6:09)
C) Every 30 seconds for 5 sets (0:00, 0:30, 1:00, 1:30, 2:00)
1 Power Snatch + 1 Full Snatch (squat) @ 75/45
D) 2 burpees every 15 seconds for 1 min (0:00, 0:15, 0:30, 0:45, 0:60)
13.1
17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs
Movement Standards
Let’s get after it folks!
Don’t forget: after you complete this workout, make sure to go online and submit your score!
For a few tips on this WOD, see comments.
Happy Birthday Snarles!
03 09 13
Settle into a burpee pace of 4-5 seconds per burpee. A metronome will be set up during the wod for either 4 or 5 seconds.
Consider making your burpee into a less explosive burpee by getting into a prone cobra position (snaking) to save your hip flexors.
Power snatch as much as possible. If you start having to press out, start thinking about getting under/squat snatching.
The better you maintain technique through the early bars, the better success you will have at higher weights.
Whatever bar you are going to have to start squat snatching, groove that movement with at least 3 reps receiving in a deeper position. (i.e. power snatch reps 1-26. Rep 27, 28 begin to receive the bar lower and lower. Rep 30 = Full squat snatch so you already grooved the movement pattern when you get to 100lb bar.
Watch this video (and pay attention to the plate unloading and loading (starts @ 6:06). Practice this before you go. (Julie Foucher took 1:52 on her plate change, Daniel Tyminski in the video takes 28 seconds which gives him an extra minute and a half for snatching. One minute and a half.
http://youtu.be/8MnATrbdGK0
Feel free to come in before 9AM to get warmed up.
FAQ-BTF: Who do we put for our judge if they are not signed up for the games and you don’t know their last name? For now I just put you, Chef…
(Thanks, Erik! And welcome to RTP!)
Yep that will work fine. Thanks TFoots!
And btw, Erik got with the program and registered! (Shout out to Erik, Roger, and Matthew S for all signing up for the Open – no big deal since THEY ALL GRADUATED ELEMENTS 3 days ago).
How’s that for being fearless?
Woot woot!!!
Just went through some results online. Very impressed and feeling proud of our squad.
Nice job, everyone.