Friday, May 13, 2016

Thursday 12.5: Snatch complex, Long wod

Thursday. Emom x 10: Snatch complex (up to 55kg). Metcon, 8rds of: 12 s2o @ 50kg, 40m walking lunges, 500m row. Time, 38min.

On Thursday agenda was snatch work in the beginning and then a long metcon for conditioning purposes. That one was easier on the lungs but burned my legs big time.


  • Every minute on the minute x 10 minutes
  • Power snatch + Hang snatch + Snatch balance
  • 1-5min: 50kg
  • 6-10min: 55kg

Metcon. Time, 38 minutes

  • 8 rounds of:
  • 12 shoulder-to-overhead @ 50kg
  • 40m walking lunges
  • 500m row
After sparring with couple of friends I ended up doing a longer conditioning piece. This was kind of gnarly. Mostly due to the lunges. Those bastards shot my legs. Basically each movement put pressure in the lower body, and it felt after the 38 minutes were done. S2o's were unbroken, so were the lunges. Okay, it's 20 meters one way, and then back down. Rowing was easy pace, at 1:55.

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