WOD
“Don’t Go Yet”
6 Rounds
6 Hang Squat Snatch
400 Meter Run
Rest 1 Minutes
Weight: 135/95
6 Rounds
6 Hang Squat Snatch
400 Meter Run
Rest 1 Minutes
Weight: 115/75
6 Rounds
6 Hang Squat Clean
300 Meter Run
Rest 1 Minutes
Weight: 95/65
WOD GUIDANCE & GOALS
Go FAST! Choose a weight for the hang squat snatch that you can consistently pull under the bar for 6 unbroken reps every round. Then sprint out the door for 400 meters before taking a one minute rest. Rounds will take 2-2:30 to complete. Scale run to meet the time domain. Record your intervals.
Post Intervals to Comments.
HOME WOD
6 Rounds
10 Sit to Stands
400 Meter Run
Rest 1 Minutes
ENDURANCE
10 x 400m on the 4:00
FAST!
2:34/2:32/2:35/2:47/2:35/2:32
55#
65# 3:36 (400 m)/3:48 (300 m for next 5 rnds)/3:58/4:14/3:40/3:38
Foundations yesterday:
Strict press: 62#/67#/72#
Bulgarian split squats – only had time for 2 sets 10# DB 3 sec tempo
2:36-2:44 35#
2/:39/:30/:22/:24/:41/:21 max
21:26?? 115# Hand Squat Thruster & 24 Cal Bike
95#
2:16/2:23/2:43/2:24/2:47/2:25 – finished in 19:18, rower in place of run
2:41 (last round) – 3:07 (4th round) / 115#
2:03/ 1:58/ 1:57/ 1:56/ 1:49/ 1:47-55# HC, 200m run
Kevin- 2:10/1:53/ 1:50/ 1:50/ 1:56/ 2:12 – 75# HC, 300 m row
2:53-3:06 65#
BS 5×3 @ 175#
DL 110/155/190/200/215/225
Technically last two DL sets were both PR’s 🤷🏻♀️
25# but felt good. 3:11, :09, :13, 14, ;07, 2:58
Fastest – 2:37
Slowest – 3:03
1- 2:37
2- 2:43
3- 2:56
4- 3:03
5- 2:57 (failed a rep in this round, too, and got to do a 7th snatch. Oh ya!)
6- 3:02
Fastest: 2:10
Slowest: 2:36
45# (probably should’ve tried 55#. Got better as I went along.)
1 – 2:36
2 – 2:27
3 – 2:25
4 – 2:18
5 – 2:20
6 – 2:10
2:16-2:29 mcx