6/25/16

Warm-up

200m Skip
200m Run
25m High Knees
25m Butt Kicks
25 Jumping Jacks

WOD

Deck of Cards

25 Minute AMCAP (As Many Cards as Possible)

Hearts – Lunges (3x card)
Diamonds – Box Jump
Spades – Burpees
Clubs – KB Swing

Joker 1 – 400M Run w/ odd object
Joker 2 – 200m Backward Run

Result: Paired up with Josh and Heather. Made it through 26 cards. Pulled both jokers and a bunch of KB Swings.

Accessory

Worked on snatch technique for a bit:

2@65#
2@75#
2@95#
1@105#

Here’s a video at 105#. Need to catch lower. Right now, I’m catching and then squatting. No bueno!


–then–

EMOM for 10 min

1 Squat Snatch @ 95#

Ended up missing once at 3 minutes but got back on the bar and got it in time,

–then–

5 RFT:
1 Power Snatch @ 75#
2 Squat Snatches @ 75#
3 OHS @75#
4 Strict Ring Dips

Time: 6:15

Fun little WOD! Snatch is still my mortal enemy but I was able to get through everything unbroken relatively easily. Squat snatches feel fine at 75#. Need to keep practicing.

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s