Workout 09/05/2013


3 Rounds, not for time (3RNFT)
– 5 pull-ups
– 10 push-ups
– 15 air squats
Pass-throughs, PVC rolls on hamstrings and glutes (hamstrings are on fire today)

Snatch Balance and Overhead Squats
– Complete the 10 (OHS) immediately after the 10 Snatch Balance
3×10  60%  (95#)
Note: on the second set, I did each OHS after each snatch balance.
Note 2: I failed a few times and dropped the bar. If you’re not failing, you’re not working hard enough.
I used 95# for this workout, which is heavier than 60% of my 1RM snatch. I got through the workout in good time, but it left me a bit fatigued for the WOD. I’m fine with that, as I am employing the “don’t be afraid to finish last” adage more often these days. (see article:

3 Rounds for time
– Run 400m
– 15 Thrusters (95#)
– 15 chest-to-bar (C2B) Pull-ups

Note to self: I don’t feel I have improved on my pull-ups. Yes, I can do 5-7 dead-hang pull-ups, but I feel I’ve been there for a while. I need to consistently work on these.

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