Our Box had a community workout this morning and we all (coaches included) participated and I kept it pretty Z1. I'll do a 45 min fasted Z1 tomorrow morning to make up for this mishap.
Community Workout
A
30 minute Kickball Game w/ 120 foot bases
B
Team WOD
100m sled drag @ 75#
25 Russian KB Swings @ 1.5p
50m Overhead Walking Lunge @ 15#
25 burpees
25 squats
200m run
The way this worked is one person started and everyone else followed. So, the first person took off with the sled (50m and back) then passed the sled on to the next person. The first person then continued the rest of the workout and so on. Everyone would do the workout individually until the run. The team had to finish the run together.
5:00 pm
Warmup
10 minute smooth AMRAP
5 inchworm to pushup
:30 right side plank
5 squat grinder
:30 left side plank
5 BNK Snatch Grip Strict Press @ 135#
5 BNK Snatch Grip Split Jerk @ 225#
5 T2B
Skill
10 minutes handstand practice (non-fatiguing)
WOD
A
Snatch Grip Deadlift + High Hang Snatch Pull - 3 x 2 + 2, rest as needed
Result: 225# on all
I started with 225# to see how it felt and I didn't like how the pull felt at all so I stuck with this weight to see if I could work out the kinks. I kind of did.
B
Jerk Balance - 4 x 3 @ mod, rest 2 min
Result: 185# on all
I'm not going to lie, this drill is frustrating and feels quite awkward. I understand the benefit so that's the extent of my complaining. I'll get over it.
C
BNK Split Jerk - Build to 1RM in 6 sets, rest as needed
Result: 275 / 295 / 315 / 345x / 345 / 355x
Videos below. All I have to say.
Successful 295#
Successful 315#
Failed 345#
Successful 345#
Failed 355#
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