WOD
“Astronomia”
1000 Meter Run
25 Dumbbell Snatch – total
25 Overhead Squats – total
800 Meter Run
20 Dumbbell Snatch
20 Overhead Squats
600 Meter Run
15 Dumbbell Snatch
15 Overhead Squats
400 Meter Run
10 Dumbbell Snatch
10 Overhead Squats
200 Meter Run
5 Dumbbell Snatch
5 Dumbbell Squats
Post Time to Comments.
httpv://www.youtube.com/watch?v=SEmNv5bsm2M
WOD Guidance & Goals:
Start the 1k run at your 5k pace and get faster each round. The 1k should take around 5 minutes, the 800 around 4 minutes, the 600 three minutes, the 400 two minutes, and the 200 around 1 minute. The dumbbell snatches and overhead squat reps are total NOT per side. If you can’t get range of motion or do not have the flexibility to do the overhead squats, do front squats instead. Target 20 minutes. Cap 30 minutes.
25:48
45# dB snatches
95# bb overhead squats
Woof
21:06 30#DB
27:28. 55# bb
23:41- stairs/25#
Sweat-cried again 😅
1.25 mi run = 5.25 total
22:50
Snatch – 35#
OHS – 20#. Ugh.
23:59 row – #20 db – front squat
24:24 I think? 25#
Db rested on shoulder so no ohs
24:24 25#
Rahul 26:22 30#
25:30 25#, did 12 OHS/round and the rest front squats for the 25, 20 and 15. Then did all OHS for the 10 and 5.
31:51 55# BB
🥴🥴🥴🥴
23:25 75#
21:47
25# (db on shoulder instead of OH)
29:59
#30 dB snatches
#55 barbell ohs
26:54
45# DB snatch
25# DB OH squat – tricky movement but kept arm locked and got below parallel
3Mile run
23:53
20#
Goblet Squat
7.0 mile walk- total for week 23.4 miles
32:00 25# DB snatch/ 5# DB overhead squat (working on these)
30:06 50# & 95#
Julianna
Sub’d jump rope tabatas for running
10 cycles then 8, 6, 4, 2
20# dB for snatch
10# dB for OH squat
Julianna
25:13