Thursday, January 2, 2014

1/3


15 Minutes Weakness Work

Gymnastics 1: 'Mini' Flight Simulator, 5-10-15-20-25-30-35-30-25-20-15-10-5 Double Unders (each number is an unbroken set; go back to zero after completing each set. Each set is unbroken!) 
*10 Minute Time Cap

Olympic Lifting: Snatch Balance: 5 x 3 @ 65% 1 RM Snatch

For time:
3 Power Snatches 115/75#
6 C2B Pull-ups
9 6″ Target Burpees
6 Power Snatches 115/75#
9 C2B Pull-ups
12 6″ Target Burpees
9 Power Snatches 115/75#
12 C2B Pull-ups
15 6″ Target Burpees
12 Power Snatches 115/75#
15 C2B Pull-ups
18 6″ Target Burpees
15 Power Snatches 115/75#
18 C2B Pull-ups
21 6″ Target Burpees

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  2. Weakness work: strict muscle up work. Still working on the transition

    Flight simulator: no problems here, faltered on a couple.

    Snatch balance: 165#. These felt really solid and light.

    WOD: 15:16
    First 3 rounds were solid. Round 4 is where it really started getting rough. But pushed through and finished.

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  3. Weakness: worked on handstands and Muscle ups. I am so there which is extremely frustrating. Going to go back and work on ring dips and strict pull ups to help with these.

    Flight Simulator: no problems here, only missed once

    Oly lifting: Did 70# and then did a few at 85#, these are feeling way better.

    WOD: Patrick and Ernie killed me on this WOD. Finished in 20.

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