WOD
“Ingrid”
STRENGTH
Power Snatch Complex
Snatch Pull
Hang Power Snatch
Power Snatch
*build 5 sets
Power Snatch Complex
Snatch Pull
Hang Power Snatch
Power Snatch
*build 5 sets
FOR TIME
10 Rounds
3 Power Snatch
3 Bar Facing Burpees
10 Rounds
3 Power Snatch
3 Bar Facing Burpees
Weight: 135/95
STRENGTH
Power Snatch Complex
Snatch Pull
Hang Power Snatch
Power Snatch
*build 5 sets
Power Snatch Complex
Snatch Pull
Hang Power Snatch
Power Snatch
*build 5 sets
FOR TIME
10 Rounds
3 Power Snatch
3 Bar Facing Burpees
10 Rounds
3 Power Snatch
3 Bar Facing Burpees
Weight: 115/75
STRENGTH
Power Snatch Complex
Snatch Pull
Hang Power Snatch
Power Snatch
*build 5 sets
Power Snatch Complex
Snatch Pull
Hang Power Snatch
Power Snatch
*build 5 sets
FOR TIME
10 Rounds
3 Hang Power Snatch
3 Lateral Burpees
10 Rounds
3 Hang Power Snatch
3 Lateral Burpees
Weight: 75/55
WOD GUIDANCE & GOALS
HEAVY Day, plus a little burner! The first part of class will be dedicated to building to weight, for the following complex: snatch pull+hang power snatch+power snatch. Every rep should look near to perfect. Favor form over weight. For the metcon, the power snatches should be unbroken every round, and move FAST on the burpees. Target sub 10 minutes.
Post Weight + Time to Comments.
HOME WOD
10 Rounds
20 Mt. Climbers
10 Burpee Tuck Jumps
ENDURANCE
Rest
95#
5:19 MAx
70# 5:49 (I think) 55#
40# 7:59
70# 6:23 60#
150/6:33 MCx
7:07 (75 lb back squats)
Back squats instead of the complex. Just moving today.
125# / 6:19 MAx
95# / 7:01 (75#)
Oh yeah — 615m row (Eddie low-key shamed me into it. Strict 6:30 am cutoff — didn’t actually sit down on the thing till 6:27 or 6:28)
185 / 6:17 MCx …. had the fran cough for awhile after this
115# 6:03
165# complex
165# / 6:39 mcx
115#/5:06 mcx
125#/ 7:30 w/95#
6:13 55#
75# complex
135#/7:26 125#
He’s back?!? Woot – nice work 🙂
145# complex/6:48 105#
155#
5:47 MCx
95#
6:24- 75#/ step over
Up to 75#
Then around 9 minutes at 65#