Thursday’s WOD 10/4/12

Buy In:

On the minute for 8 Minutes

3 Power Snatches

WOD:

AMRAP 12 minutes:

200M Run

7 Toes 2 Bar

14 Medicine Ball Cleans 20/14

Cash-Out:

3 Max Sets of Strict Pull-Ups

For today’s buy in we are going to perform 3 Power Snatches on the minute every minute for 8 minutes.  Now I know some of you are thinking that your shoulders are fried from yesterdays WOD, so these may be a bit difficult.  I understand, so I ask that you pick a load that is lighter than you would normally do.  I am trying to prep you for next Monday’s workout. Which will be Isabel.  The way this buy in will work is to choose a load in which you can perform 3 reps without removing your hands from the bar, safety.  At the start of each minute, you will perform 3 reps then rest.

For the workout we are going to perform a 12 minute triplet.  This workout is scored by counting each successful completion of run, toes 2 bar and medicine ball cleans as a round.  So far this week we have performed a chipper, a couplet, and a single movement “grinder”.  Today’s workout is a triplet. That means you will cycle through 3 movements.  Usually with couplets, and triplets the goal is to cycle through the movements so that you can maintain intensity.  This workout will focus on hip opening (medball cleans) and hip closing (toes 2 bar).

For the cash out I want you to jump on the bar and attempt 3 sets of max pull-ups.  I don’t care if your hands are wide grip, facing you, away from you, mixed, or if you are using a band.  Switch between sets if you have to.  Stare at your biceps in between sets if that motivates you.

Results