Mobility WOD

“Running Annie”

50 Double Unders
50 Situps
400m Run

40 Double Unders
40 Situps
400m Run

30 Double Unders
30 Situps
400m Run

20 Double Unders
20 Situps
400m Run

10 Double Unders
10 Situps
400m Run

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Snatch and Power Snatch

Casey Burgener lifting at Mike’s Gym….Casey executes a snatch so quickly that if you were to watch the video in slow motion, you see the finish, and then Casey is under the bar. He’s FAST. Watch the video, then check out the screen shots. Note how long Casey’s feet stay flat as long he can (driving through the heels), followed by a big FINISH!

Now, watch the video again in slow motion. You will see Casey finish the pull, and the very next frame, he’s under the bar. Casey has incredible speed through the middle.

Cody Burgener executes a great power snatch. Cody is a college baseball player, and the power snatch is a great lift for him in developing speed and power, the same speed and power he uses to hit homeruns! Watch the video in real time, then in slow motion. (Coach B says, “Note at 22 seconds that his arms are bent, and he is coming up on his toes a tad bit too soon. other than that…Cody has great power and is very strong- his best snatch is 122 kg. If he cleaned up his technique more, he would be snatching 140+.”)

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Wednesday WOD, December 22, 2010

4 thoughts on “Wednesday WOD, December 22, 2010

  • December 22, 2010 at 11:05 am

    29:58 RX
    Took me longer, but I was determined to do the double unders!

  • December 22, 2010 at 12:18 pm

    Ryan, the strength and conditioning program Ronin is following is Persistence, Lethargic Obstinence, and Perspiration Simulataneously (the PLOPS system). I think Erik Foster is the author, but it was actually ghost written by someone else. You should ask Paukune.

  • December 22, 2010 at 2:31 pm

    17 rx. First wod in a long long time.

  • December 22, 2010 at 4:11 pm

    Andrea – I do not know about the PLOPS system – If Ronin is doing it must be good. I have be using Fast Action Technique (FAT) for my strength program – shove as much food in your mouth as possible and then repeat – kinda of an AMRAP

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