Daily WOD – Oct 24, 2011

Kev with a solid snatch.

Three rounds for time of:

  • 5 2-fer muscle ups
  • 10 2-fer snatches (95/65#)
  • 15 2-fer wall balls (20/14#)

WOD Notes: Never heard of a 2-fer muscle up, snatch, or wall ball? Boy are you in for a treat! Watch the videos below for a demonstration of each movement. For anyone still confused, or anyone who can’t access our videos at work, here’s verbal description: The 2-fer muscle up is muscle-up followed by a ring dip. The 2-fer snatch is a squat snatch followed immediately by an overhead squat. The 2-fer wall ball is a wall ball with an extra full depth squat snuck in, before you catch the ball. Get jacked up — this is gonna be a good time!

[youtube http://www.youtube.com/watch?v=BDSOBkZKmZo?hl=en&fs=1&w=425&h=349]
[youtube http://www.youtube.com/watch?v=VmmIvDv-DVI?hl=en&fs=1&w=425&h=349]
[youtube http://www.youtube.com/watch?v=iIX_DgEPqS8?hl=en&fs=1&w=425&h=349]

Community Notes: We’re half way through the Paleo Challenge. Congrats to everyone still in it!! Have you noticed any differences in your body composition, energy levels, quality of sleep, hunger (or lack there of)?

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This Post Has 5 Comments

  1. Kevin

    This will be hard. I will, however, try to do some things Sara told me about snatches today and see if I can implement them. This 2-fer muscle up business is ridiculous, though.

  2. karen

    week two was much better than week one for me. i’m convinced that dairy was the culprit in my slight congestion (mostly in the morning after waking) since it’s been gone for the past weeks. this actually makes me sad because i was hoping i could be sustainable with cheese paleo.

    not going to attempt to snatch today after the weekend, but looking forward to tackling this on thursday!

  3. John

    Results:

    John 20:56 Rx
    Kevin 26:08 Rx
    Joe 22:44 ( 65#)
    Emily 16:04 (jpu, dips, 35#, 6#)
    Dan 23:09 (jmu, 65, 14# 1fers)
    Nikki 18:12 Rx

  4. Spence

    Late night at O’Neill’s Garage

    We decided the concussion risk was a bit too high for 2-fer wallballs, so subbed 15 wallballs and 15 air squats. For those who don’t know, our wallball station consists of a piece of wood on the ceiling and a basketball full of 20 lbs of sand.

    Cragle 20:20 Rx
    Donna 18:20 (banded pullups, dips, 35#, 8# no squats)
    Scott 21:25 (1 rd of 2-fer snatches (65#) then 2 rd of power snatch)
    Spence 25:47 (assisted muscle ups w/ thin red band, 75#)

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