Pull and Drop

  • March 29, 2013
  • By :

jason
Warm up (10 minutes)
30 medicine ball cleans

Then with a barbell
10 Pressing Snatch Balances
10 Drop Snatches
10 Heaving Snatch Balances

-5 Minutes Stretching the Lats

Strength (25 minutes)
Heaving Snatch Balance
1-1-1-1-1-1
*Can drop it from top in heavier sets where necessary

Snatch Pull
3-3-3-3

WOD (10 minutes)
3 Rounds
15 Deadlifts
20 Burpee Lateral Jumps

Games- (315,225)
Regional- (275,185)
Open- (225,155)

Ca$hOut– 2 minutes of Max Double Unders

18 Comments

  • Mr. D.

    03/31/2013 @ 8:58 pm

    No beard, hips way too high, and sort of anorexic-looking. What is going on?

  • Mr. D.

    03/31/2013 @ 8:58 pm

    No beard, hips way too high, and sort of anorexic-looking. What is going on?

  • Shamwow

    03/29/2013 @ 6:33 pm

    Weird seeing Mr. D with no beard.

  • Shamwow

    03/29/2013 @ 6:33 pm

    Weird seeing Mr. D with no beard.

  • gillian

    03/29/2013 @ 6:22 pm

    warm up: done
    Heaving Snatch Balances: 80 lbs
    Snatch Pull: 125
    Snatch work felt ok today for the first time in a while!
    WOD: 6:46 @ 155
    Cash-out: 139

  • gillian

    03/29/2013 @ 6:22 pm

    warm up: done
    Heaving Snatch Balances: 80 lbs
    Snatch Pull: 125
    Snatch work felt ok today for the first time in a while!
    WOD: 6:46 @ 155
    Cash-out: 139

  • Kenny "F'n" Powers

    03/29/2013 @ 2:27 pm

    warm up: donnie dunzo
    HSB: 215…Just kidding 115 had to work on my moves
    SP: 175 ran out of time because Will, Crowley and I were gabbing too much, ha.
    WOD: 8:49 @ 275
    Cash-out: 204

  • Kenny "F'n" Powers

    03/29/2013 @ 2:27 pm

    warm up: donnie dunzo
    HSB: 215…Just kidding 115 had to work on my moves
    SP: 175 ran out of time because Will, Crowley and I were gabbing too much, ha.
    WOD: 8:49 @ 275
    Cash-out: 204

  • Will

    03/29/2013 @ 1:34 pm

    Warm-up: done
    HSB: 175# – first time doing these with any sort of weight so more focused on technique
    SP: 175# – should have gone heavier but ran out of time
    WOD: 9:47 @regional weight
    Cash-out: 116 – shoe came untied half way through, just a poor effort overall

  • Will

    03/29/2013 @ 1:34 pm

    Warm-up: done
    HSB: 175# – first time doing these with any sort of weight so more focused on technique
    SP: 175# – should have gone heavier but ran out of time
    WOD: 9:47 @regional weight
    Cash-out: 116 – shoe came untied half way through, just a poor effort overall

  • Crowley

    03/29/2013 @ 1:29 pm

    Warm-up: done
    Heaving snatch balance: 155
    Snatch pulls: 155 – only got 1 set in because I spent a lot of time on the snatch balances
    WOD: 6:24 @275
    Cash-out: 130

    • Will

      03/29/2013 @ 1:35 pm

      Nice work on the WOD. You were flying

      • Kenny "F'n" Powers

        03/29/2013 @ 2:25 pm

        seriously…nice work

        • Kenny "F'n" Powers

          03/29/2013 @ 2:40 pm

          you should have went with 315…

  • Crowley

    03/29/2013 @ 1:29 pm

    Warm-up: done
    Heaving snatch balance: 155
    Snatch pulls: 155 – only got 1 set in because I spent a lot of time on the snatch balances
    WOD: 6:24 @275
    Cash-out: 130

    • Will

      03/29/2013 @ 1:35 pm

      Nice work on the WOD. You were flying

      • Kenny "F'n" Powers

        03/29/2013 @ 2:25 pm

        seriously…nice work

        • Kenny "F'n" Powers

          03/29/2013 @ 2:40 pm

          you should have went with 315…

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