My back was starting to feel pretty tired from that DL/BJ wod, so I did 2 rounds of gymnastics instead of 3. My shoulder touches were amazing tummy facing. Also strict slow ring dips felt great. L-sit I did in half and did half legs straight, half knees tucked.
A. Snatch balance + OHS x (1+1) x 4 sets… work on the snatch balance of not allowing your toes to shift out and stress your knee.. when you go to the OHS… 5 sec. lower to point where shoulders don’t internally rotate.. then hold for 5 sec.
Worked very hard at these and took vid from front. will keep working on these. Need to get much more depth than this! I see what you mean about my shoulder internally rotating. I gotta fix that!
B. Front Squat @ 85% x 1 rep x 4 sets
Worked up to 145. My back was really tired at this point, so just tried to focus on staying tight. Lost my belt at the comp so I didnt have it with me. Will be ordering a new one. 😦
C. 10 minute EmOM
odd = 1 strict MU
even = 3 Snatch pulls @ 80%.. focus on elbows here
Was pretty fired up about this….even though I was tired and my back was smoked, I was able to hollow out and get all these strict MU with EASE!!!! It was phenomenal!!!! Of course, then I got a bit cocky and attempted to and found that I immediately started to kip, so I stopped. I’m going to keep giving these a shot….i feel i’m close….so close!
30 thrusters, 65#
70 double unders
20 thrusters, 65#
35 cal AD
10 thrusters, 65#
70 double unders
OK, this wod was not going to happen. My back just wasn’t going to allow it. So, I took off my oly shoes and did the cardio portion. 75 DU, 30 cal AD, 75 DU….It took me 7:09. I got 49 du straight in the first stretch, so progress!