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14th JAN 2014: Endurance + snatch WODs

14 Jan

Keeping the weights light this week – Copenhagen Weightlifting Cup on Sunday…

Endurance

2 km running in 9 min

Then

4 x 60 m sprint

7 x 40 m sprint

10 x 20 m sprint

Cool down: 800 m running

Time spent on the track in total: 30 min.

2 x snatch WODs

For time:

30 hang power snatch @ 50 kg

Time: 3:24 min (last week: 4:30 min)

Reps: 10-5-5-10. I think, I can go 10-10-10 next time.

– 60 sec rest –

For time:

30 alternating 1-arm DB snatch @ 30 kg

Time: 3:53 min (last week: 4:30 min)

Tough – especially after the 1st WOD. Can push more!

Happy to easily beat last week’s results!

Finisher

3 min jump rope (singles, unbroken)

2 x 14 reps GHD back ext

2 x 70 sit-ups

Distance biked

2 x 10 km

Break

3 km running

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