Mutant Isabel

So, hi – this is actually Patrick.  Not Wally.  I write up little posts for the Friday evening classes.  Except not last week.  I meant to, but when the workout was over I went home and did something else for about 168 hours.  The point is; Wally writes TWO posts pretty much every single day.  Work ethic, folks.  So give Wally a high five (or an appreciative kung-fu strike) next time you see him.

Anyway – two ideas behind this WOD:  The first is that it’s broken into three parts – each with different pacing.  The first is slow, technique building work, the second is a short all-out sprint, and the third is just a slog (technical term).  The second idea is that I want to specifically tune up for some of the harder benchmark WODs.  Isabel being one of them (30x snatch at 135).

Windows Vista

Find: 1RM Push Jerk
15 min time limit

rest 5 minutes

8 min AMRAP
8x Push Jerk (155/105)
8x Roll-outs (these)
8x Strict Pull-ups

rest 5 minutes

For time:
30x Snatch (115/83)

Whiteboard here.