Coach Steph demonstrating what I imagine is a flawless burpee...
For Maximum Loading:
1 Snatch + 2 Hang Snatch
Helen (Compare with 5/17/12)
3 Rounds for time:
400 M Run
21 KB Swings (53/35)
12 Pull-ups
These hang snatches should be pulled from the knee. On the descent from the hip, allow the bar to drop all the way to the kneecap before starting the drive phase. When descending, focus on keeping a tall chest and significant tension down your back side. The descent can be slow and controlled, but the drive should accelerate to the hip. When driving, keep your heels as solidly anchored as possible, this will allow the bar to travel further up your body before you rise to your toes. Allowing the bar to travel up the body is beneficial in that it will keep the bar’s trajectory tight to the midline and minimize the chance that the bar will loop way out in front of you.
Post thoughts and times to “comments”.
Worked up to 55 on the snatch complex but only able to do it right once
14:04 WOD
purple/black combo on pull-ups, unbroken 1st round on KBs, then 11-10, then 11-8-2 (shouldn’t have lost it on those last 2)
Snatch complex up to 185
For the wod 10:42, with the new 400m route my time was 1:05 slower hopefully this is the final 400m route…….
Snatch complex to 115, ran out of time, was aiming for 125.
Helen- 11:30 rx
Improved by 39 secs even with the new route.
Coached my sons baseball team last night, so did the WOD at 10 o’clock.
9:31 as Rx’d and new PR. Did everything unbroken until the last round of pull-ups! Had to drop off the bar with three left.