Relay team (2 people)
4rft
7 Deadlift 315/205
7 Power Snatch 155/95
400m run
partner 1 does rd 1 then partner 2 does rd 2 then partner 1 does rd 3 then partner 2 does rd 4.
Time Cap= 18 min
Post weight and time to comments
Coaches Corner: Rob C.
* be patient with the pull, once the arms bend....the power ends!
14 comments:
not bad Rob. Stick the catch overhead. Hold your breath and be solid. As soon as you caught the bar overhead you let it take control of you. With large loads this will cause a fail in the jerk.
Overall your moving in the right direction. Awesome vid.
Thanks for the feedback Josh!
Warm-up:
- 125# 3RM Jerk [PR]
- 50 reps @ 40% of 3RM
WOD (with John and Lou): 9:23
- 100# DL
- 65# Pwr Snatch
Warm-up:
-95# 3RM Jerk
-80 reps @ 45# (Had 100 in me but bailed out)
WOD (with Rob C and John): 9:23
-125#DL
-65# Power Snatch
Got my first Muscle up after the WOD. Really the first time I've ever put the pieces together and tried to do one in its entirety, so I am really stoked I was able to get up. Did 3 total good ones.
Really liked this WOD!
Partnered with Bernedette: 10:26
~110# DL (never tried that much weight before...and I think i have a little more in me)
~45# Pwr Snatch
140# 3RM for warm up
12:43 with 185# dl and 80# snatch partnered with Teresa
11:55
255#
115#-95# wasn't going to get 115# on my second round so dropped to 95#
Teamed with Matt Her.
105 3Rm
12:45 Partnered with Sharon S.
I did 150/65#
Awesome wod, Great work, Sharon!
Partnered with Sam.
9:52.
My weights: 155# DL. 75# snatch.
Before the WOD, 3 RM jerk: 120#.
60 reps at 50#.
Afterwwards, I hit some muscle-ups with Lou.
Great job on the MUs Lou! Way to go!
10:58 partnered with Ricky Y. 315 dead 135 power snatch.
Hit 285# jerk 2-3/4 took the third rep for granted, not happy.
40% was 105# hit 62 reps
9:49 - DL @ 275# / Snatch @ 115#. Partnered with Kolby Stein (beast).
3 RM Jerk @ 185# (PR)
Holy Hammies Batman!
9:22 - DL @ 205# / Snatch @ 85#
Partnered with Dave G.
Could have gone heavier but I really wanted to get under ten minutes!
Partnered with Kurt.
275 dl and 135 power snatch
12:22
3 Rm jerk was 175 limited by wrist pain.
10:10 275# DL & 135# Snatch. I partnered with Zim.
3 RM Jerk at 205# & hit 40 reps at 85#
3rm was 100# and did 40 reps at 40%.
Partnered with Alli! We came in at 11:59; I had 135# and 65# and she had 80# and 50# with one 300m run. Liked this one more than I thought I would :)
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