Welcome Home Katy D !
Warm up:
Jump Rope 1 min
10 Push ups
-on the minute - wait for Coach to "Start" each minute
(5 rounds)
WOD:
400m Run
Push Press (m=95, w=65)
One arm Dumbbell Snatch (m=35, w=20)
21-15-9
- Push Press...not Push Jerk
- Hang Snatch Start Position
- Opposite Arm on hip
- Pull high to scarecrow...then catch underneath
- Reps for each round are done with EACH arm. In other words...21 with the right...21 with the left
- Do everything possible to "Catch" the weight overhead...NOT "Press" the weight up. If you are pressing...you are not hip driving. Please lower the weight, until you can get your brain to force your hips to drive hard. Drop down quick and catch! :-)
8 comments:
I can't tell a lie...I pressed out my last few on each round! I guess I need some work. I should have warmed up a little more...back got tweaked on the Snatches...from doing db's (one side at a time). I should have done some twists with the stick.
Modified Bench press for Push Press
22m 15s
Good work this morning Dawn Breakers! Tough WOD. I knocked it out before the class in 15:36.
another opportunity to work alongside the hardest people on the island...thanks. 16:07
The workouts that include a run in each round are very painful for me, but I am making progress. Some run and some walk 75#/20# in 20:31. Great fun.
Bob
20:39....I done ok, but I am having problems doing the snatch correctly so I had to use the PVC pipe to make sure that myI am doing it correctly and that my form was correct so Kate is working with me and I am doing better....Thanks Kate! I was a little tired went I went home!
Hey Doug, I hope you are having a wonderful vacation!!! Send us a picture of you in Hawaii!!! Have Fun and we miss you!
19:22.. 10lb. I think I could have went a little heavier on the one arm snatch. Will try next time. Push press - felt good. Another hot and humid night.
18:47, Good WOD.
16:53 35# Press, 15# Snatch. Not sure my form was correct on the snatch, but it felt ok. I went light on the weight still working to bring my back in slowly. It is going very well though.
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