Tuesday December 13, 2011

I know I missed his face in this picture but I didn't miss his triple extension. In order to throw heavy weight around you NEED to extend, or open, the hips, the knees and the ankles with aggression just like Eddie did on this 215# snatch attempt.  - Matt

WOD

ROMIK

- SMR: quads

- wall of death 2 min/side

- OHS hold 1 min

Strength

- Back Squat 3-3-3-3-AMRAP; rest as needed

MetCon

AMRAP in 8 min:

- 3 power snatch (115/75)

- 5 OHS (115/75)

- 7/5 ring dips

Supp

- 3 x 10 ab wheel; rest 1 min

Post results and thoughts to comments.

Comments

[giselle]

back squat: 125-135-145-155-155(5)
metcon: 2 rds +4 ring dips RX
i struggle with the dips

[Dato]

BS: 185/195/205/215/225x12
MC: 4 rounds + 1dip. Dips are really hard after not doing them for 3 months. Fun workout, though!

[JustinH]

BS: 185/195/205/215/220x7
MetCon: 4 2/3 rounds (no dips); 75#

[JustinH]

Should make that more clear...
MetCon: 4 rounds + PS + OHS; 75#

[Nick (A.K.A. Ryan Reyonlds)]

BS AMPAP 185# 8 reps

Metcon (95#)
3 rounds + PS

[Jeff]

BS - 195 X 12
Metcon: 4 rds 1 Snatch

[Scott Z]

BS: 135/155/165/175/185/195x10
Metcon: 3 rounds + PS + 1 OHS (rx weight)

[Lu]

BS: 105-115-125-125-135(6)

Metcon: 4 rounds + 2 OHS

[Sang]

BS: 245x10
Metcon: 6rds + PS + OHS + 6 ring dips

[Jess]

BS: 65 - 75 - 85 - 85 - 95 (8)
Metcon: 3 rds + PS + 1 OHS (65#)
(purple band ring dips)

[Gaines]

Metcon: 7 RDS + 1 OHS

[TC]

1 dip Frank of 6 rounds.

[matt]

One dip "frank" of 6 rounds. Please explain, TC.

[James]

on the minute for 20 mins
5 deadlifts (95)
5 hang cleans (95)
5 thrusters (95)

[JK]

Strength: worked up to 160# x 3 reps
Metcon: 4 rounds + 4 power snatches rx

[Joey P]

Did front squats: 265x3
Metcon: 6 rounds + 3 dips

[27]

BS: 225/235/245/260/270x9

MC: 6rds + 1 snatch

[Kindra]

"short", Matt, he meant short...