W.O.D. 11.7.09
Strength:
Snatch
(work to perfect form at 50% of your 1RM)
then 3-2-2-1-1
Skill:
Rope Climbs and Ring Dips
3 Rounds:
2 Rope Ascents
10 Ring Dips
Option B.
For the 12:00 Noon class ONLY. If you would like to go on a 5k run, Coach Nikki will be leading the group.
Strength:
Snatch
(work to perfect form at 50% of your 1RM)
then 3-2-2-1-1
Skill:
Rope Climbs and Ring Dips
3 Rounds:
2 Rope Ascents
10 Ring Dips
Option B.
For the 12:00 Noon class ONLY. If you would like to go on a 5k run, Coach Nikki will be leading the group.
Read:
Benefits of Olympic Weightlifting
and
Failure - it does a body/mind good
A Few Cues from Coach B:
1. When the arms bend the power ends.
2. Jump hard not high.
3. Pull your body down under the bar.
4. Junk Yard Dog aggressiveness
5. Finish
and
Failure - it does a body/mind good
A Few Cues from Coach B:
1. When the arms bend the power ends.
2. Jump hard not high.
3. Pull your body down under the bar.
4. Junk Yard Dog aggressiveness
5. Finish
Quote:
“Success in any endeavor requires single-minded attention to detail and total concentration.”
-Willie Sutton
Results:
Cate?
Panos?
JoAnne?
Kristin 45
Megan 65
Sam ?
Aimee 108
Plentus ?
Han 83x2
Joe A 155
Jason 135x2
Chris S 145
Nikki ?
Nicole ?
Jaime ?
Tom ?
JZ ?
REMEMBER TO POST YOUR TIMES/LOADS ON THE BOARD!!!
4 comments:
105 hang power snatch
4:15 on the rope/ring wod
Stayed at lower weight to work form/mechanics with 53# bar. Didn't do the 3-3-2-2-1-1 :(
Thanks to Nikki for leading a run!!!
Thanks Megs! It was fun; we'll have to do it again soon!
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