Warm up:
3 rounds of:
5 Burpees
5 Squats
5 Pull-ups
5 Hang cleans

Skill:
Drop snatch

Strength:
Hang snatch 3-3-3-3-3

WOD:
3 rounds for time of:

15 Burpee box jumps
400m Run

Post snatch loads and WOD time to comments.

___________________

MWOD#4:

Today looks like a good day for a doubleheader! First, watch these two videos about hook grip and the pull-up bar. Hook gripping the pull-up bar makes ALL the difference in a strong pull, thereby making your pull-ups more efficient. It’s not easy to do at first, and like Kelly says, it exposes weakness in your overhead position. But when you allow yourself to grip the bar the correct way, you will engage more muscle groups, thereby creating a stronger pull.

_________________________Double header, game 2____________________________________

Post results to comments.

Media:
Thursday WOD, November 29, 2012

6 thoughts on “Thursday WOD, November 29, 2012

  • November 28, 2012 at 11:28 pm
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    Is that a Giants hat!?!
    Everything he says is irrelevant

  • November 29, 2012 at 9:32 am
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    Zombie is far and away the best poster on the boards here. Never a dull moment with you good sir. Wish you could make it in more often to the box.

  • November 29, 2012 at 10:17 am
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    Hang Snatch: 135lb. (Failed on third rep @ 145)
    WOD: 8:15 rx’d.

  • November 29, 2012 at 12:36 pm
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    Hang snatch: 135/135/145/155f/165
    WOD: 11:35

  • November 29, 2012 at 4:35 pm
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    Agree with R4. Zombie’s thoughts are very deep (and sometimes very dark).

    Hang Snatches 135
    Rowing WOD – 10:08

  • November 29, 2012 at 9:47 pm
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    Did some snatch work. Liked it.

    WOD 8:31

Comments are closed.