Monday 03/29/10

This is a post-WOD posting . . .


Snatch Technique Work


10! for time of:
CTB Pull-ups
Box Jumps, 30"/24"
GHD Sit-ups


Half-hour break, then:


3 rounds for time of:
10 Deadlifts, 275#/185#
50 Double-Unders
Posted by Phil

4 comments:

Kiley said...

10 mile run. Better than last week, still not spectacular. But...I'm not unhappy...

1:49:54 which is 10:99/mile. Last week I ran in MUCH less wind and 8 miles, and my pace was 11:00/mile and that didn't include all my stopping. So...woot. =)

March 29, 2010 at 11:22 PM
Phil said...

Snatch Work

High-hang Power Snatch + OHS x 3 - 45#
H.H. Snatch x 3 - 45#
H.H. Snatch x 3 - 65#
Mid-hang Snatch x 3 - 65#
Below-knee Snatch x 4 - 65#
Snatch x 4 - 65#

This was good.

10! for time (CTB pull-ups, box jumps, GHD sit-ups)
11:42

The pull-ups were continuous, but I could have transitioned faster from the GHDs to the pull-ups and not spent so much time sucking wind. The box jumps were kind of slow.

3 RFT (DL, double-unders)
4:01

I was very excited when the main site posted this one - it has two movements that I like and feel pretty solid about. As a result, I decided I might try it as the second WOD in a 2-a-day type of deal.

I wanted to hit sub-4:00. Everything was unbroken, but I spent too much time re-gathering myself between movements. This is one situation where looking at my watch might have been a good thing.

It would be fun to try this one fresh sometime.

March 29, 2010 at 11:25 PM
Phil said...

I hate to tell you this Kiley, but 10:99/mile is actually slower than 11:00/mile . . . like 39 seconds per mile slower.

Fortunately, I think you meant 10.99 min/mile, which works out to 10:59/mile (couldn't resist).

Nice work yo.

March 29, 2010 at 11:29 PM
Kiley said...

Meggers, I will punch you right in the ovary. Because you are right.

March 29, 2010 at 11:46 PM

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