NEWS
FRI WOD Recording: Here
WOD
“You’re Not Alone”
50-40-30-20-10
Double Under
15-12-9-6-3
Hang Squat Snatch
Weight: 135/95
15-12-9-6-3
Attempts
Hang Squat Snatch
Weight: 95/65
75-60-45-30-15
Single Unders
15-12-9-6-3
Hang Squat Cleans
Weight: 75/55
WOD GUIDANCE & GOALS
Do doubles/singles/attempts, unbroken or in big sets. The hang squat snatch/cleans should be done in sets of at least 3 reps. Practice pulling under the bar into the bottom of your squat. If you’re catching high (above parallel) drop down in weight. Target 15 minutes.
Post Time to Comments.
HOME WOD
50-40-30-20-10
Jumping Jacks
Squats
ENDURANCE
Rest
9:53 30, 25, 20, 15, 10 45#
11:44 MC 85# Hang SC (first 23 from the ground)
16:31
MCx dubs / 55# for rd of 15 and then 45#
Squat snatches are definitely not my strong suit.
11:42
singles
65#
PR 95# overhead squat in warmup
12:18 105#
9:34 (DU/95#)
12:20? 25# HSS — a chance to develop form and confidence. SUSUDUs broken 15-12-9-6-3
11:01, 65# 1/4-1/2 squats
7:24 mc but with 95#
maybe 105 or 115 next time
9:28 40-30-20-10-5 DUBs, #70 hang squat cleans
9:03 65#
6:43, 5/4/3/2/1 sets of S,S,DUAs, 15# HSS ( most low enough)
8:43 MVx 65#
Testing