1.22.2011

W.O.D. 1.23.11

For time complete:

12 Reps, Snatch (75/115)
24 Pistols (one legged squats, (12R/12L)
9 Reps, Snatch
18 Pistols (one legged squats, (9R/9L)
6 Reps, Snatch
12 Pistols (one legged squats, (6R/6L)
3 Reps, Snatch


Coaching Notes:
The snatch will be full squat. The prescribed weight is 75 for ladies and 115 for men, if this weight is more than 75% of your 1RM you should consider scaling the weight and put the emphasis on full Range of Motion and form.

Quote:
"When you are following your energy and doing what you want all the time, the distinction between work and play dissolves."
-Shakti Gawain
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3 comments:

  1. P. lentusJanuary 22, 2011 at 10:03 PM

    I'm so confuzzled...power or full, power or full...

    ReplyDelete
  2. Aimee LyonsJanuary 22, 2011 at 10:06 PM

    Full...must have had a momentary lapse P.
    -ENJOY!

    ReplyDelete
  3. JeffJanuary 23, 2011 at 12:41 PM

    Results for Sunday snatchers (weight on bar/box used for pistols):

    JB 9:21 (45#/21in)
    Jess S 12:01 (45#/17in)
    Ellie (35#/13in)
    Rachael (45#/13in)
    Meghann 10:10 (65#/13in)
    Joe G 11:19 (15#/21in)
    Todd 11:32 (85#/17in)
    Dianne 14:02 (35#/21in)
    Steph V 8:44 (75#/21in)
    Laura 8:16 (65#/Rx pistols)
    Jess C 13:45 (45#/17in)
    Cline 13:20 (65#/21IN)
    Plentus - ouchie
    Kristen SB 16:27 (53#/17in)
    Ditty 16:28 (53#/17in)

    Nice work everyone, I saw a lot of good depth on the squats in the snatches. A good start for a beautiful Sunday!

    ReplyDelete