Warm up:
2 rounds of:

200m Row
5 Thrusters (bar)
5 Push ups
5 Pull-ups
100m Run

Strength:
Work to a heavy snatch **

WOD:
For time, reps 21-15-9 of:

Burpees
Toes to bar

Post snatch loads and WOD time to comments.

**Here is a great video of three heavy snatches – watch the speed through the middle and how fast Lapikov drives his body DOWN under the barbell.

In case you are wondering, Lapikov’s snatches are 451 lbs. (205 kg), 462 lbs. (210 kg) and 473 lbs. (215 kg).

_________________

Your MWOD assignment this week: Overhead Squat/snatch prep

Post thoughts to comments.

Media:
Thursday WOD, July 26, 2012

8 thoughts on “Thursday WOD, July 26, 2012

  • July 26, 2012 at 7:29 am
    Permalink

    LF: Took my wife’s cousin as a guest this morning – he is a pilot in Navy.

    Lt. Cmdr. Nick: 8:02

    Matt: 12:20

  • July 26, 2012 at 9:47 am
    Permalink

    170 Snatch (Ugly)

    WOD 4:30

  • July 26, 2012 at 11:30 am
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    After 135# it got too ugly to even count.
    5:22 on WOD. Toes 2 bar needs some work

  • July 26, 2012 at 11:48 am
    Permalink

    5:11 WOD
    75# snatch – very ugly!

  • July 26, 2012 at 4:53 pm
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    New pr on snatch 145# 6:40 on zee WOD

    Lots of motivation from the coaches today!!! It’s much appreciated

  • July 26, 2012 at 6:10 pm
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    #175:SC
    5:07:WOD
    **core was pretty smoked after the bright idea of doing “GHD Annie” yesterday**

  • July 26, 2012 at 7:12 pm
    Permalink

    145# snatch, new PR. Thanks Amie and Kelly for the help! 6:19 on the WOD, could use some improvement

Comments are closed.