Coach: Kevin
Warm-up:
5 min. Cardio
20 Hanging Shrugs
Roll Back to Hurdles
20 OH Squats with PVC
Shoulder Mob.
Inchworm halfway, then Lunges with Twist
Training:
Burg. Warm-up (snatches)
WOD:
'13.1'
17 min. chipper
40 Burpees
30 Snatch 75/45 (LW - body bar plus 20 #, CW - bar)
30 Burpees
30 Snatch 135/75 (LW- body bar plus 30#, CW - 65 #)
20 Burpees
30 Snatch 165/100
10 Burpees
30 Snatch 205/120
Comments:
I couldn't believe it when I walked into the gym this morning and saw this workout - the one Brad wanted us to do! Because of the 17 min. time limit, I only got through the first two sets - was just getting to the 20 Burpees, but couldn't start them before time was up. Craig got to those 20 Burpees - and got through 5 of them. I wish I knew how much the body bar weighs - Brad told us, but I just can't remember. If it is only 10#, I am going to be depressed, but I think that may be correct. I could do the weights I did just fine, but when I was warming up with the bar, I was struggling a bit. I just figured I would not be able to do 30 of them in a row (especially after the burpees). If I had gotten further with the WOD before the time was up, I was planning on trying to do the bar again, just to see. Regardless, we were very tired and winded after this workout. A tiring start to the day, but good!
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