NEWS

THU WOD Recording

WOD

“Do I Know”

METCON

STRENGTH
Overhead Squat
5×5, across
FOR TIME
3 Rounds
400 Meter Run
10 Dumbbell Hang Squat Snatch
Weight: 50/35

MASTERS

STRENGTH
Overhead Squat
5×5, across
FOR TIME
3 Rounds
400 Meter Run
10 Dumbbell Hang Power Snatch
Weight: 35/20

MOVE

STRENGTH
Overhead Squat
5×5, across
FOR TIME
3 Rounds
300 Meter Run
10 Dumbbell Hang Squat Clean
Weight: 25/15

WOD GUIDANCE & GOALS
Heavy Day! Overhead Squats will be taken from the racks. Coaches will help you work up to 75% of your 1 rep max, or perceived effort for the day. Focus on relentlessly pressing up on the bar, and pulling it back over the middle of your body to maintain balance. You could be working with an empty barbell today to focus on positioning, range of motion, and/or both.

For a little cash out, run 400 meters, then do a total of 10 hang squat snatches (5 per side). Go light to focus on pulling yourself UNDER the dumbbell into an overhead squat. Target sub 10 minutes.

Post Weight + Time to Comments.

HOME WOD

3 Rounds
400 Meter Run
10 Sit to Stands

ENDURANCE

2 miles at 5k pace
Rest 5 minutes
4 x 400m at sub 5k pace
Rest 1 min between sets