NEWS
THU WOD Recording: Here
WOD
“Snatch + Row”
STRENGTH
On the 2 Minute for 10 Rounds
2 Power Snatch
On the 2 Minute for 10 Rounds
2 Power Snatch
METCON
Row
1K for Time
Row
1K for Time
STRENGTH
On the 2 Minute for 10 Rounds
2 Power Snatch
On the 2 Minute for 10 Rounds
2 Power Snatch
METCON
Row
1K for Time
Row
1K for Time
STRENGTH
On the 2 Minute for 10 Rounds
2 Power Snatch
On the 2 Minute for 10 Rounds
2 Power Snatch
METCON
Row
1K for Time
Row
1K for Time
WOD GUIDANCE & GOALS
For the power snatch, coaches will help you build to 50% of your 1 rep max and you’ll build by 5% every 2 minutes. The goal is to be at 95% or even at your 1 rep max by the final set. The reps are not touch and go, drop between each one. You’ll then have a break to put away your weights and regroup before you row an all out 1k.
Post Weight + Time to Comments.
HOME WOD
10 Rounds
100m sprint
10 push ups
10 sit ups
10 squats
ENDURANCE
5 x 200m jog, 200m run, 200m sprint
70#, 4:23
175# / 3:15.5
80#/3:45
145#/3:24
145# / 3:21.6
80# 4:19
145#
3:18.3
Fly & die on that 1000!!!
Up to 140#
4:08 ski erg
SO HAPPY TO LIFT!!!!!
95# 4:22
#80 4:17
135# / 3:30
80# 3:50
55,60,65,70,75,80,85,90,95,100
3:37
165# snatch
3:32.5 row
85#, 3:58
80#, 4:36
90# – got 95# one time in 2 rnds/4:14
115# , 3:41.6
100# x1 (failed 2nd)
4:14.5
135#, 3:55.5
power snatch PR
3:34
120#
165# (single rep at 185#) / 3:34.5 row
8 rounds – didn’t have any 5# plates so my jumps were too big
95 / 115 / 135 / 155 / 165 / 175 x 1 / 165 / 175 (f)
1 mile max run – 7:46
105#
4:18
105# snatch (15#PR) !!
4:19 1K row
Home wod. 2 flts stairs per round. 23:43
PS 90# x 2 PR
4:16 row
2 reps @ 80#
1k @ 3:59
2 prs!!
120# / 3:43
70#, 3:35
80# snatch
120#