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Tuesday December 13, 2011 

 

I know I missed his face in this picture but I didn't miss his triple extension. In order to throw heavy weight around you NEED to extend, or open, the hips, the knees and the ankles with aggression just like Eddie did on this 215# snatch attempt.  - Matt

 

 

WOD

ROMIK

- SMR: quads

- wall of death 2 min/side

- OHS hold 1 min

 

Strength

- Back Squat 3-3-3-3-AMRAP; rest as needed

 

MetCon

AMRAP in 8 min:

- 3 power snatch (115/75)

- 5 OHS (115/75)

- 7/5 ring dips

 

Supp

- 3 x 10 ab wheel; rest 1 min

 

Post results and thoughts to comments.

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Reader Comments (18)

back squat: 125-135-145-155-155(5)
metcon: 2 rds +4 ring dips RX
i struggle with the dips

December 13, 2011 | Unregistered Commentergiselle

BS: 185/195/205/215/225x12
MC: 4 rounds + 1dip. Dips are really hard after not doing them for 3 months. Fun workout, though!

December 13, 2011 | Unregistered CommenterDato

BS: 185/195/205/215/220x7
MetCon: 4 2/3 rounds (no dips); 75#

December 13, 2011 | Unregistered CommenterJustinH

Should make that more clear...
MetCon: 4 rounds + PS + OHS; 75#

December 13, 2011 | Unregistered CommenterJustinH

BS AMPAP 185# 8 reps

Metcon (95#)
3 rounds + PS

December 13, 2011 | Unregistered CommenterNick (A.K.A. Ryan Reyonlds)

BS - 195 X 12
Metcon: 4 rds 1 Snatch

December 13, 2011 | Unregistered CommenterJeff

BS: 135/155/165/175/185/195x10
Metcon: 3 rounds + PS + 1 OHS (rx weight)

December 13, 2011 | Unregistered CommenterScott Z

BS: 105-115-125-125-135(6)

Metcon: 4 rounds + 2 OHS

December 13, 2011 | Unregistered CommenterLu

BS: 245x10
Metcon: 6rds + PS + OHS + 6 ring dips

December 13, 2011 | Unregistered CommenterSang

BS: 65 - 75 - 85 - 85 - 95 (8)
Metcon: 3 rds + PS + 1 OHS (65#)
(purple band ring dips)

December 13, 2011 | Unregistered CommenterJess

Metcon: 7 RDS + 1 OHS

December 13, 2011 | Unregistered CommenterGaines

1 dip Frank of 6 rounds.

December 13, 2011 | Unregistered CommenterTC

One dip "frank" of 6 rounds. Please explain, TC.

December 13, 2011 | Unregistered Commentermatt

on the minute for 20 mins
5 deadlifts (95)
5 hang cleans (95)
5 thrusters (95)

December 13, 2011 | Unregistered CommenterJames

Strength: worked up to 160# x 3 reps
Metcon: 4 rounds + 4 power snatches rx

December 13, 2011 | Unregistered CommenterJK

Did front squats: 265x3
Metcon: 6 rounds + 3 dips

December 13, 2011 | Unregistered CommenterJoey P

BS: 225/235/245/260/270x9

MC: 6rds + 1 snatch

December 13, 2011 | Unregistered Commenter27

"short", Matt, he meant short...

December 13, 2011 | Unregistered CommenterKindra

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