SNATCH WARM UP (NO MEASURE)
3 Rounds of 5 Reps each:
Hip Muscle Snatch
Behind Neck Snatch Grip Press
Heaving Snatch Balance
To be performed with empty bar
I used the lady bar and found it a little heavy. 7 AM WODs are hard for me because chances are I trained the evening before and didn't go to bed at an early hour. I got home at midnight on Wednesday so 5 AM came very quickly.
EMOM FOR 7 ROUNDS: 1 POWER SNATCH + 1 HEAVING SNATCH BALANCE + 1 OHS
Every minute on the minute complete the following complex; perform 1 power snatch, 1 heaving snatch and 1 overhead squat. AHAP
Ideally add weight to every set, ending with heaviest set.
I switched to the training bar and worked up to 50 lbs. I appreciate Luis' support in getting me through my last set because that OHS was killer.
1000M ROW (TIME)
Max Effort 1000m Row
Perform two 1000m rows, resting the same time that you rowed between rounds. Both rows should be max efforts, however times should not deviate by more than +/- 10 seconds.
We've had a lot of rowing as of late and since I like rowing, I've been pretty happy. I finished my first 1000m in 4:10 and my second in 4:15.
The birthday burpees pretty much killed me. I was 4 behind everyone else and very thankful that Brittany turned 27 today and not any older.