A Stronger Bond

A Stronger Bond


Strength:

Push Press, 3 x 10

Sport Strength:

1a) Push Press, 5-4-3-2-1. 

1b) 4 x 3  Back Squat HAP. Rest 2 minutes.

WOD:

3 Rounds for Time...
10 Squat Snatch
15 Toes to Bar
20 KB Swings (1.5 Pood/ 1 Pood)

Daily Challenge:

Flutter Kicks, 2 x 100

Mobility:

PVC behind back, Upward Dog

Get Your Results Posted to Comments!

3 comments (Add your own)

1. Ryan wrote:
WOD: #55 / 1.5 pood - 10:10

I really enjoyed closing this week out with a snatch set. The back squat in the SS workout let me really loosen and activate my hip flexors, so when we went into the snatch I was good to go. I mentioned to Katy when we were done that if we hadn't of done that WOD, I had already planned on staying after to work on the snatch. Just 2 days ago I had snatched 1x#55 for the first time, and today having to to do the movement at speed, it feels like the mechanics are starting to "click". Awesome week, and a perfect ending. Thanks again Katy!!

Fri, May 3, 2013 @ 8:01 AM

2. Ray wrote:
Strength - 3x10 Pull up (strict) subbed for PP
WOD, hollow rocks subbed for t2b
#50 of bags jump squats subbed for snatch
1.5 KB used for swings
that went too quick, ~5:30 - clearly I had subbed too light.

So after that I did 30 jump squats with #80 bag, then I did 20 box jumps #24, with a #25 bag...that got it going...next week I'm going to make an excuse to sub in more box jumps with bag - that's kind of fun.

Fri, May 3, 2013 @ 9:34 AM

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