Jan 13 2013
Last week was brutal, just brutal, but everyone showed some real heart pushing through the WODs and setting some great baselines for our upcoming training!
Some pretty serious stuff going down at competitions all over the country this weekend. Danielle Sidell, who got tossed from the Games during The Open last year for submitting a score with incorrect movement standards, thoroughly dominated the Great Lakes Invitational on the Women’s side while Marcus Hendren beat out Nick Urankar and Gerald Sasser to take the Men’s side of the competition.
Two major competitions in California got lots of press: First the SacTown Throwdown had people hitting a 40min endurance WOD along with heavy Back Squats and some interesting WODs, haven’t been able to find out who won out there yet.
At the OC Throwdown things got very very real with a skill session unlike most have seen before (HS Walk to an abmat, do a free standing HSPU and continue to the next abmat). Then BRUTAL WODs like 3 Frans in 15min. The Women’s side saw last years Games Champion take 3rd to runner up Valenzula and a comeback Foucher!
Hatch Squat – 1/2
HBBS – Of last Monday’s 1RM
Front Squat – Of previous 1RM
5 Muscle Ups
4 Muscle Ups
3 Muscle Ups
2 Muscle Ups
1 Muscle Up
Sub 3 Pull Ups per MU if you can’t do them – or – MU Transitions with a Band. Today is about gas and maintaining technique while gassed, not about building pulling strength for MUs which we’ll do on Wednesday.
Power Snatch – work to a heavy double about what you 3RM’d last week
– Then –
3 Power Snatches at 80% of the heavy Double
8 C2B Pull Ups
5 Min of Double Under Practice.