Last snatch

Friday 110603

BLACK BOX WOD (current skill: the snatch):

Perform 5 sets of the following:
3 reps of hang power snatch followed by 3 reps of overhead squat
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Complex moves > simple moves
Right on time
How sleeping like a pro can boost your game
Pain is a disease

HAPPY BIRTHDAY, STEPHANIE!

Oleg, Tina, and Mishik hit the pull-ups (thx for the photo, Eric):

Responses

  • Annie

    Love the picture today!

  • http://about.me/williamlanier William

    great work this morning everyone! loving the form progression!

  • Tina

    Great pic!

  • keller

    that guy on the right looks sweaty and gross

    deadlift: worked up to 5×275#, 4×315#
    strict chin ups: 14, 10, 9

    12, 9, 6, 3 power clean 185# (sub 145#) and ring dips – 6:55 … just wasn’t feeling strong today

  • Jay

    made up wilmot from last week
    scaled to
    4 rounds
    50 squats
    50 ring dips

    16:33

  • Mike Mishik

    HA you should’ve seen that him after that wod…

    amrap 7 mins
    3 ground to overhead 45# dumbbells
    3 30″ in box jumps
    6…6..9..9…12…

    • Mike Mishik

      and yes apparently i speak broken english…

  • Jeff

    750 m row
    10 toes to bar
    500 m row
    2 toes to bar
    250 m row
    30 toes to bar
    10:21

  • Jeff

    should have said 20 toes to bar, not 2

  • Eric

    95, 105, 115, 115, 115

  • sam.gaberal

    In the Park with my Crew

    5 rounds for time
    400m run with 30 lb sandbag
    25 push ups
    25 squats
    25 med ball cleans
    25 double unders

    Me: 31 minutes and 2 seconds. doing the med ball cleans, are just as bad as teaching them.