NEWS
Monday – Outdoor
Tuesday – Outdoor
Wednesday – Indoor
Thursday – Indoor
Friday – Outdoor
Saturday – Outdoor
WOD
“Midnight Sky”
EMOM 30
1-5: 4 Hang Power Snatch
6-10: 6 Overhead Squats
11-15: 8 Deadlifts
16-20: 6 Hang Power Clean
21-25: 6 Front Squats
26-30: 4 Shoulder to Overhead
1-5: 4 Hang Power Snatch
6-10: 6 Overhead Squats
11-15: 8 Deadlifts
16-20: 6 Hang Power Clean
21-25: 6 Front Squats
26-30: 4 Shoulder to Overhead
Barbell: 135/95
EMOM 30
1-5: 4 Hang Power Snatch
6-10: 6 Overhead Squats
11-15: 8 Deadlifts
16-20: 6 Hang Power Clean
21-25: 6 Front Squats
26-30: 4 Shoulder to Overhead
1-5: 4 Hang Power Snatch
6-10: 6 Overhead Squats
11-15: 8 Deadlifts
16-20: 6 Hang Power Clean
21-25: 6 Front Squats
26-30: 4 Shoulder to Overhead
Barbell: 115/75
EMOM 30
1-5: 4 Hang Power Clean
6-10: 6 Front Squats
11-15: 8 Deadlifts
16-20: 6 Hang Power Clean
21-25: 6 Front Squats
26-30: 4 Shoulder to Overhead
1-5: 4 Hang Power Clean
6-10: 6 Front Squats
11-15: 8 Deadlifts
16-20: 6 Hang Power Clean
21-25: 6 Front Squats
26-30: 4 Shoulder to Overhead
Barbell: 75/55
WOD GUIDANCE & GOALS
Today is all about technique. Choose a weight you that is challenging but you can perform the movements perfectly. Arms should be locked in the catch position of the snatch, no press outs. Overhead and front squats should be below parallel. Cleans should be received in a partial front squat with elbows pointing to the sky, not stuck under the bar. You get the picture!
Post Weight to Comments.
HOME WOD
AMRAP 30
30 Lunges
30 Push Ups
30 Sit Ups
30 Squats
30 Burpees
30 Sit to Stands
ENDURANCE
1 mile easy
3 x 800m, moderate, 2 min rest
6 x 200m, fast, 1 min rest
Snatch / OHS – MAx
DL / HPC / FS / S2O – MCx
Snatch/OHS 55#,
DL/HPC/FS/S2O MAx
HPS @ 105#
OHS @ 105#x2 115#x2 125#x1
Deads, HPC, squats & s2oh @ 125#
Fun cycling a barbell all morning – have a great Monday!
75#, 95# s2oh
65# (with 35# for oh squats)
HPS-DL 65#
HPC-S2O 75#
MAx
45/45SDLHP/95DL/65HPC/65 RDL/55 S2OH
First 2 – MAx
Next 4 MCx
MVx – first 2 movements
MAx – last 4 movements
Snatch: 85#
OHS: 85# x 3 reps for 3 rounds, then 65# x 4
105# everything else
85# is a PR for OHS 😀
Snatch/OHS 65#
Other stuff 85#
Squats only partial depth (knee)
MAx
65# for majority of movements. 115# for deads
MCx – sneaky one
95/65/135/95/135/115
Hps – 45#,
ohs – 25# curlbar,
DL – 85#,
hpc/fs/s2oh – 55#
MV 55#, S2OH 25#
MAx scaled
95# snatch, ohs, s2o
115# dl, hang clean, front squat
85#
MEss
HPS 55#, OHS 35# to bench, DLs 115#, HPC 30 @ 65#, FS 65#, PP 55#
55# snatch, OH lunge
75# DL, CL, FS,
65# S2O
Snatch/OHS- 95#
DL/Clean/FS/Jerk- 115#
55# power snatch and did back squats. 75# for rest of movements.
75# everything
Loved this one
135 across
MAx
MAx – Snatch/ OH
MVx – DL, CL, SQ. S2O
HPS/S2O-#95
DL/HPC/FS – #115
OHS- #95 – sets of 3 (pretty pretty ugly)
snatch and OH snatch: 35#; 55# for the rest MVx
65# for hang power snatch and OHS
85# for DL/hang clean/FS/S2OH