Wednesday Night

Warmup:

• run 400 meters
• row 500 meters
• 3x8 kettlebell swings (1 pood)
• 3x8 pvc pass throughs
• 3x8 pvc overhead squats
• 3x8 pvc good mornings

Strength:
For 7 minutes every minute on the minute perform 1 power snatch and three snatch balance.  I used 65#.

WOD:  "Wednesday Night"
Perform as many reps as possible in five 2-minute rounds.  Take 1 minute rest between rounds.  Keep working through the reps and pick up where you left off.

• 30 lateral jumps
• 20 situps
• 15 hand release push ups

I completed 4 complete circuits plus 30 jumps and 6 situps.  Total reps = 296.

1st Time Back in a Long While = SORENESS

Warmup:

• run 400 meters
• row 500 meters
• 3x8 pvc pass throughs
• 3x8 pvc good mornings
• 3x8 pvc overhead squats
• 3x8 pushups

Skill/Strength:

• Snatch practice from high hang, low hang, and full snatch positions.  I worked out with 45# & 95#.  15 minutes.

WOD:  "1st Time Back"

For time:
50 walking lunges
20 overhead squats (95#)
20 toes to bar
50 walking lunges
15 overhead squats (95#)
15 toes to bar
50 walking lunges
10 overhead squats (95#)
10 toes to bar

Time: Approximately 15 minutes

I completed the first round as Rx except I did 5 toes to bar and completed the remaining 15 reps with situps.  In rounds 2 & 3, I completed 25 walking lunges instead of 50 due to leg cramps and dropped the weight on the overhead squats to 65# for the same reason.  I also substituted situps for the toes to bar reps.