KILO BLOG

January 18, 2013

baby-lifting-weightsEfficiency Tips for Knees To Elbows/Toes To Bar

RX:  Power Snatch + Hang Snatch + Overhead Squat 5×2 @ 90%. Then 5 rounds for time of 10 Toes To Bar, 10 Power Snatches (30/40), 10 Wallballs (14/20#). Time Cap 12min

Gold:  Power Snatch + Hang Snatch + Overhead Squat 5×2. Then SAME as RX. Time Cap 12min

Silver:  5×20 seconds Overhead Squat hold. Then 5 rounds for time of 10 Knees To Elbows, 10 Overhead Squats (bar), 10 Wallballs (10/14#). Time Cap 12min

Endurance:  Pro Agility x5, Bounds 3x20yds, 3×3 Max Height Box Jumps

Men’s S&C:  Power Snatch + Hang Snatch + Overhead Squats 5×2 @ 90%. Then 5 rounds for time of 10 TTB, 10 Power Snatches (30/40), 10 Wallballs (14/20#). Time Cap 12min

Competitor:  RX , Endurance, Ring Complex x4. Without coming off the rings do 1 muscle up, 1 skin the cat, 1 skin the cat into muscle up, 1 ring pull up, 1 x5 sec iron cross hold. Be sure to get a partner spot.

28 thoughts on “January 18, 2013

  1. OHS – just the black bar, but I guess that means there’s only room to improve from here… Silver WOD 10:18

  2. Snatch: 30×3, 35×2 (ugly)
    Wod: 14:38 (3reps @30, rest at 25k, kte or as close to bar as I could get.) At 12 mins, still have one full round to go.

  3. Snatches and OVP: 30k first 2 rds, 35k last 3
    WOD: 3rds + TTB at 12 min, finsihed at 19:30
    30k for power snatch

  4. Snatch: 40k
    WOD: 15:00 Rx
    Thanks Armand for ‘persuading’ me to step up to 40k.. my arms and shoulders feel like jello.. feels great

  5. Snatch Complex: 40×1, 42×4
    WOD: 4+15 Rx at time cap. Disappointed, but I know I lost this one to piss poor transitions. Won’t happen again!

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