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Friday November 16 2007
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 2
  • Clean & Jerk - 80% x 1 x 2

3 rounds for time of:
10 sand bag power clean - 30% BW
15 ring dips
10 Turkish Get-up sit-ups (5 each side) -- 25% BW

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8 Comments
DougM 2007-11-16
M/39/5'11"/170 Back feels better, but I'm working my way up cautiously Burg W/Ux3 Snatch: 65x3 from hang + 3 OHS C&J: 65x3, 85x2 from hang Cindy: 7 rounds
Dr. G 2007-11-16
TGU situp--can we add the video for this to exercises? So is this "without arms", as in just the dynamic situp from the floor with the kettlebell extended up? Nothing with the legs? That's what I'm assuming. I'm going to have fun and sub tractor tire flips for the sandbag power clean. I got my tractor tire and haven't put it to much good use yet.
Derek 2007-11-16
Row W/U B W/U MS 45 X 3 SN 61 X 2, 81 X 2, 86 X 1 X 2, 92.5 X 1 X 2 C&J 61 X 2, 81 X 2, 91 X 1, 101 X 1, 111 X 1, 121 X 1, 132.5 X 1 X 2 3 rounds for time of: 10 sand bag power clean - 44 LB's 15 jumping ring dips 10 Turkish Get-up's (5 each side) -- 36 LB KB 12 minutes and change with the full TGU. It sure is tough to read the directions properly when you have only had a couple hours of sleep. Had to modify the dips to jump and lowered the weights on the the other 2 slightly. I should have used the full weight on the sandbag.
mrbourgot 2007-11-16
Snatch: 20kg x 5; 40kg x 2 x 2; 50kg x 1 x 2; 60kg x 1 x 2 Clean & Jerk: 60kg x 2 x 3; 70kg x 1 x 2; 80kg x 1 x 2 3 rounds for time of: 10 sand bag power clean - 25kg 15 ring dips 10 Turkish Get-up sit-ups (5 each side) - 20kg dumbbell Time 13.57 Actually found db harder to control than a kb on the tgu. Not sure why that is. Cheers, Pete
mrbourgot 2007-11-16
Oops, did full tgu rather than tgu sit ups. No matter, I need the practice. Cheers, Pete
Scotty Hagnas 2007-11-16
Sn: 100x1x1 Felt good, catching deeper now on these. C&J: 155x1x1 WOD as Rx'ed. Sandbag cleans 52.5x10 Ring Dips x15 Turkish half-ups 45x5/5 (DBs) 7:15' On the TGUs, DBs will be harder to control, as the center of mass is actually a bit higher. Also, with a KB, the weight pressing into your forearm provides additional stability.
AW 2007-11-16
Coming over from XF mothership! Need to build more strength! M/21/140/5'8 Sn: 65x1x2 Cl&J: 115x1x2 3 rounds for time of: 10 power clean - 30% BW (45#) 15 dips 10 Turkish Get-up sit-ups (5 each side) -- 18% BW (25#) Time: 5:30
TomR 2007-11-16
warm up various bodyweight, plus for both c & j and snatch bar (33 lbs)x10, 53 x2, 83 x2 snatch103 lb x2 clean & j 103 x2, 113 x2 erg warm-up plus 3x1k
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