NEWS

WED WOD Recording: Here

WOD

“Put In Work”

METCON

STRENGTH
EMOM 10
1 Power Snatch
*building
(50-55-60-65-70-75-80-85-90-95%)
METCON
9-15-21
Snatch
Thruster
Weight: 95/65

MASTERS

STRENGTH
EMOM 10
1 Power Snatch
*building
(50-55-60-65-70-75-80-85-90-95%)
METCON
9-15-21
Snatch
Thruster
Weight: 75/55

MOVE

STRENGTH
EMOM 10
1 Power Clean
*building
(50-55-60-65-70-75-80-85-90-95%)
METCON
9-15-21
Power Clean
Thruster
Weight: 45/35

WOD GUIDANCE & GOALS
Coaches will help you build to 50% of your 1 rep max for the snatches, and you’ll do 1 snatch on the minute for 10 minutes building by 5%, as long as the rep looks good. Go as heavy as possible and have a plan of what weights you’re going to use. For the metcon, use a weight that you can cycle for 10 reps unbroken for the both the snatch and the thruster. Target 10 minutes.

Post Weights + Time to Comments.

HOME WOD

9-15-21
Flights of Stairs
Jumping Squats
In + Outs

ENDURANCE

Rest