2022-06-22 WoD

WARM
std warmup
snatch drills

MAIN

A. 5 rounds, not for time. skill/strength
{
5 high-hang muscle snatch 65#
5 OH Squats
20 DoubleUnders
}

B. 5 Rounds for Time:
{
5 Hang Snatch 75#
15 T2B (did 20 first round, then decided to scale further down)
50 DU
}
time: 13:38

2019-08-21 WOD & Yoga

WARM
std warmup
snatch drills

MAIN

A. EMOM 10
{
High Hang Snatch
Hang Snatch
Snatch
}
3x45, 3x65, 4x75

B. "Amanda" (scaled) 9-7-5
{
Power Snatch 95# (Rx is 135)
Ring MU
}
time: 8:48

--

That evening:

C. 1 hr yoga class

2019-01-28 WOD

WARM
std warmup
snatch drills

MAIN

A. 10 min EMOM
{
1-5:
{
1 High-hang snath
2 OH Squat
}
6-10:
1 Snatch
}
1-5: 4x45, 1x65,
6-10: 1x65, 2x75, 2x95

B. 3 rounds, each for time (Rx was 5, but had to leave early for an early meeting
{
5 Power Snatch 75# (Rx 115)
8 Bar facing burpees
15 cal AirDyne
}
1:42, 1:40, 1:35

2019-01-14 WOD

WARM
6 min Airdyne
std warmup
snatch drills

MAIN

A. 10 min EMOM
{
High Hang Snatch
Hang Snatch
}
4x45, 4x65, 2x75

B. 13 min AMRAP
{
200m run
12 DB Snatch (alternating) 50#
8 Burpee bar jump
}
4 rounds + run + 10 snatches

I added

C. 3 rounds, not for time
{
6/side  one arm DB situp 16#
6 strict chinup
1 HSHold ~10s
1 Strict MU
}

2017-12-27 WOD

WARM
std warmup
40 wallball passes
snatch warmup

MAIN

A. 5 min EMOM
{
1 high hang snatch
1 hang snatch
}
45x1, 65x3, 75x1

B. 20 min EMOM. Partner workout
{
Partner 1 20 cal row
Partner 2:
6 pullup
9 wallball 20#
27 DU
(repeat until partner completes row)
}
5 rounds + 1 round of rowing only.

I added.

C. 3 rounds, not for time
{
3 Front Lever pull (tucked)
1 tuck back lever
}