20 Minute Task

  • July 15, 2014
  • By :
Stafford
Stafford

Warm-up
250m Row
10 Low Bar Back Squats
250m Row
10 Overhead squats
250m Row
10 Heaving Snatch Balances

Oly
Heaving Snatch Balance
2-2-1-1-1
-between sets spend time rolling and stretching the shoulders

Strength
Low Bar Back Squat
5-5-5-5-5

WOD
Complete the tasks on the following minutes. Each one for time:
0. 500m Row for time
3. 30 Toes to Bar
20 Overhead Squats
7. 3 Rounds for time
50 Double Unders
5 Power Snatches
13. 1000m Row for time
18. 2 min AMRAP
L-Pull ups

Games-155,105
Regional- 135,95
Open- 115,80, 20 T2B

10 Comments

  • Tom Kuchenreuther

    07/16/2014 @ 3:52 am

    165/245
    WOD: 1:49/6:54/-2snatchs/18:35/5Open

  • biscoe

    07/15/2014 @ 7:42 pm

    235 on the snatch balance…. then 20 stitches and a broken thumb as well!

    lesson learned – face away from the rack when snatching

    (thumbs up)

    • Mike Quigley

      07/15/2014 @ 8:12 pm

      damn man, sorry to hear that.

    • Marc Piccuirro

      07/16/2014 @ 12:36 am

      Sorry to hear that Tim. Time to go Zercher style for a while

  • alden

    07/15/2014 @ 1:31 pm

    255 on the LBBS

    I forgot to look at the splits and I also didn’t realize we had to do L-Pullups until there was 20 seconds left…so I got 18 regular and 4 L-pullups.

    Definitely agree with Crowley and think we should incorporate more of these types of wods.

    • Marc Piccuirro

      07/15/2014 @ 4:24 pm

      I also agree. Doing these more often will help in deciding what weight to use. Going all out on one movement left me gassed for the rest. Is this type of WOD meant to be an all out type of thing or one where you just try to make it through?

  • Crowley

    07/15/2014 @ 1:05 pm

    snatch balance: 215
    sq. clean: up to 225×2
    wod: 1:37, 2:53(135#), 1+50(135#), 4:06, 8 (strict pull-ups)
    – really liked the format of this WOD, great test of endurance and how quickly you can recover, wish I could have put in a better effort

    • alden

      07/15/2014 @ 1:27 pm

      what do you mean better effort? Stopping multiple times on the 1000m row is a wicked good effort guy! haha

  • Marc Piccuirro

    07/15/2014 @ 12:43 pm

    195/265
    No chance rain dance..
    1. 1:47 (I think)
    4. 3:30 @ 155
    8. 1+50 @ 135 (I realized early this was a pipe dream)
    13. 4:10
    18. 12

  • Mike Quigley

    07/15/2014 @ 11:25 am

    Oly – 195#x1
    LBBS – 265#x5
    WOD
    1:37, 7 OHS @ 135 (too heavy), 2 rounds at 135#, 4:11 row, 1 magnificent L-chin up.

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