SWOD- Squat Snatch 3x3, Ring Rows 3x10
Squat Snatches are among the Goats I am trying to tackle currently and my philosophy with these has been "start embarassingly light, get the form back, then start building heavy again".. Squat snatches are so technical and there is so much commitment to the movement required, I really want to re-learn it properly.
I went with a few rounds of 75 lbs to warm up and then did all 3 of my sets at 95 lbs to completely full depth.. Felt pretty solid, good practice..
Ring rows are no problem for me, mostly treated those as just a good arm warmup for muscle ups..
WOD: "NATE"
AMRAP 20
2 Muscle Ups
4 HSPUs
8 KB Swings (2 pood)
8 Rounds
(Rx'd MU's, 1 abmat HSPUs, KBS Rx'd)
I was pretty pleased with this. Last time I did this down Cape Cod I got 2 rounds of Rx'd muscle ups then had to switch over to pullups/ring dips substitute. Lots of missed muscle-ups in there, but whatever, 16 is by far the most I have ever completed in any one workout. I went with a 1 abmat scale on the HSPUs to try to get them all unbroken, which I did, and all of the KB Swings were a chore, but I was able to go unbroken on those as well.. It basically came down to the muscle ups, and making sure I didn't kick the person on the rings next to me right in the face.
UPDATE
AFTERNOON WOD - 2 PM
"If it bleeds, we can kill it"
4 Rounds:
15 Hang Power Snatch 95#
15 Burpees
Here are my thoughts on this workout:
Time - 8:13
Tough little burner.. Lungs were smoked at the end.. I think I got to through the 3rd round at like 5:45 which I was pretty happy with and then crapped the bed on the last round.. Couldn't get my grip to stay solid on the HPSs and the burpees were a borderline pukefest by the last set of 15.. Yuck..
Oh well, glad I got in a second WOD.. that was a fun day.
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