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WOD for Wednesday 092111Click Here For Today’s Schedule
Snatch Balance
1-1-1-1-1-1-1
–Rest–
21-15-9 For Time:
Med Ball Clean (20/14)
Chest to Bar Pullups

Post Snatch Balance Loads and Metcon Time to Comments
For the strength segment, take the bar from the rack and work as heavy as you can in a Snatch Balance (with a dip) or Snatch Drop (no dip).

For the conditioning workout, make sure all MBC’s are received in a full front squat and stood to full knee and hip extension before the next rep.  All pullups are chest to bar!

Med Ball Cleans

Snatch Balance

3 Comments
  1. Ashley Denton Reply
    I'm following a Catalyst oly cycle and today was my first day in about 8 weeks to do anything that resembles anything close to a metcon. I worked on power snatches, power cleans & power jerks, and OHS for the lifting portion. After the oly work I did 4 rounds of 10 pull-ups/10 muscle snatches (33#). Holy burning shoulders Batman. 4:44
  2. Anna C Reply
    Did ok on Snatch Balance today. Failed my last couple of attempts, I just let it get too mental and then I couldn't recover. Gotta drop faster! WOD was 7:07 Rx, would have been a few seconds faster but I had to do the last pull up 4 times b/c I couldn't get my damn chest to the bar. I was down to 2s by then and just couldn't get up high enough on the last one.
    • Dave Reply
      Awesome work to everyone tonight! Snatches are tough...gotta practice that footwork and getting "FAST"!

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