Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
12 minutes to work to a heavy power snatch

WOD:
10 minute ladder going up by 2’s:
Power snatch (115 lb./75 lb.)
Toes to bar

Post loads to comments.

______

In weightlifting, consistency is paramount. Alexandr Kurlovich went from 1987 to 1995 without missing a snatch in world and Olympic competition. That’s pretty remarkable and it speaks volumes about his discipline in training.

Remember, PRACTICE MAKES PERMANENT. Chase the technique first, and the big weights will follow.

Post thoughts to comments.

Media:
Thursday WOD, January 9, 2014

5 thoughts on “Thursday WOD, January 9, 2014

  • January 9, 2014 at 12:33 pm
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    Strength: sad today
    WOD: 12+8 rxed

  • January 9, 2014 at 1:33 pm
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    Strength: #175
    WOD: 10+1 (I was well behind the pace of Josh and Pam. These things happen.)

  • January 9, 2014 at 1:55 pm
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    These things do happen … the only way that I can beat Pam is to go on a day when she can’t make it.

  • January 9, 2014 at 3:23 pm
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    Or on rowing days…

    115 power snatch — lame

    12 + 10 RX’d – WOD

  • January 9, 2014 at 8:53 pm
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    105 power snatch, 10# PR and I did it twice!

    12rnds exactly rx’d

Comments are closed.