Itza Doozy

Boys will be boys
Boys will be boys

Warm-up –
5 Single Arm Swings
5 SA Snatches
5 SA OHS
5 SA Wind Mills
Switch arms
5 arm bars on each side
Repeat for 3 reps of everything with a heavier KB

Oly
1. Snatch 8×3 @ 80%
2. Overhead Squat 5×3
3. Heaving Snatch Balance 5×3@50-60%

WOD
Double Alternating Tabata
1. Box Jumps (30,24) – Full Stand
2. Kettlebell Swings (108,70)

Regional (88,62)
Open (70,53)

* Score is the sum of the lowest rounds

4 Comments

  • Crowley

    11/05/2013 @ 2:23 pm

    warm-up: done w/ 1.5 and 1.75 – those sa ohs were awkward
    snatch: up to 145#
    ohs: 165, 185, 205, 215(2) – lost the 3rd rep at 215 right at the top
    snatch balance: 95 across
    box jumps: 8, 7, 7, 7, 7, 7, 7, 8

    swings: 7, 5, 5, 4, 4, 4, 4, 4 @108 – first time swinging the big bell, thing is HEAVY

    • KFP

      11/05/2013 @ 8:27 pm

      you ain’t kidding!

  • Crowley

    11/05/2013 @ 2:23 pm

    warm-up: done w/ 1.5 and 1.75 – those sa ohs were awkward
    snatch: up to 145#
    ohs: 165, 185, 205, 215(2) – lost the 3rd rep at 215 right at the top
    snatch balance: 95 across
    box jumps: 8, 7, 7, 7, 7, 7, 7, 8

    swings: 7, 5, 5, 4, 4, 4, 4, 4 @108 – first time swinging the big bell, thing is HEAVY

    • KFP

      11/05/2013 @ 8:27 pm

      you ain’t kidding!

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