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Friday July 29, 2011

29
Jul

Friday July 29, 2011

 

 

 

 

 

 

WOD
Snatch Grip Dead Lift 3,3,3,1,1,1 Rest as needed B/t sets
Rest 5:00
10 Heavy KB Swings OR Snatch (each hand)
1 Burpee
9 KB Swings
2 Burpees
8 KB Swings
3 Burpees
7 KB Swings
4 Burpees…….
etc.
etc
1 Kb Swing
10 Burpees

Sara 145# / 9:20
Kim 145# / 9:42
Jolene 105# / 9:10
Galo 235# / 9:12
Melissa 85# / 10:20
Laura R. 125# / 9:06
Nick M. 305# / 10:15
Cyndi 125# / 9:27
Laura M. 200# / 9:06
Mike 255# / 6:30
Connie 110# / 7:33
Travis 255# / 5:21
Katie 125# / 9:20
Michele 125# / 9:20
Heather 190# / 8:00
Tom 190# / 8:58
Javier 225# / 8:23
Jeremy 235# / 8:52
Jennifer 200# / 7:31
Larry 215# / 8:23

I think it may be starting to dawn on people how strong they really are/can be. Great to see people stacking on more plates and strengthening their posterior chains. We go heavy so we can attack the tougher WOD’s with confidence. The snatch grip forces us to start with lower hip angle. Try not to bring those hips up early (Romanian Style). Check out this video on Catalyst Athletics Snatch Deadlift. We elected to shrug at the top of ours b/c I see a lot of people blowing it off on their Olympic pulls.

HOMEWORK ASSIGNMENT: Nail down your DU’s, because there is no substitute for this conditioning tool. We are going to utilize these a great deal and singles are not getting it. Great week CFS!

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