Team America from The Outlaw Way
In teams of 2 complete the following:
100 Kettlebell swings, 55#/35#
15 Muscle Ups
10 Snatches, 185#/125#
15 Muscle Ups
100 Partner Wall Ball, 20#/14#
Coach Tybo found this workout on the Outlaw Way site and he and I did this at the station on the 4th of July. It was a fun and challenging workout and we thought you all would enjoy it as well. You can break up all the reps between your partner and yourself as you choose, except for the partner Wall Balls. With these you will have to alternate reps and the movement is different than we have done in the past and we will demonstrate it before the WOD. I know what your saying, "that is a heavy ass snatch." If you were thinking that your assessment is correct and I applauded you on your comprehension skills. This is meant to be heavy and challenging. Coach Tybo recently got a PR on his snatch at 185#, and was hesitant to do that weight for the WOD. I told him since he found this workout then he was stuck with the weight (he would pull that crap with me as well). We warmed up and he was able to hit that weight and we figured that we would see what would happen when we got to the lift.
We were tired when we got to the snatches, and it took a few tries to get warmed up to that weight again, but he managed it and got reps at 100% of his 1RM in the middle of the WOD. Impressive and it fits right in with the mental focus that we have been talking about. So, with the weight today if you came in on Thursday for the 1RM on the 3 position snatch, you can use 100% of the weight you got or try to shoot for 90% of your 1RM of a single snatch rep. We will go over the subs for the Musle ups when we prep for the WOD. See you there.