NEWS
- TOMORROW Sat 12/3: It’s retesting day at the Oly Clinic!! Pancho will coach you through NEW PRs in the snatch and clean and jerk! RSVP on Triib
WOD
“Settle In”
EMOM 20
1 – 5 Hang Power Snatch
2 – 15/12 Calorie Row
3 – 5 Wall Walks
4 – 15/12 Calorie Row
5 – Rest
1 – 5 Hang Power Snatch
2 – 15/12 Calorie Row
3 – 5 Wall Walks
4 – 15/12 Calorie Row
5 – Rest
Weight: 115/75
EMOM 20
1 – 5 Hang Power Snatch
2 – 12/9 Calorie Row
3 – 3 Wall Walks
4 – 12/9 Calorie Row
5 – Rest
1 – 5 Hang Power Snatch
2 – 12/9 Calorie Row
3 – 3 Wall Walks
4 – 12/9 Calorie Row
5 – Rest
Weight: 75/55
EMOM 20
1 – 5 Hang Power Snatch
2 – 9/6 Calorie Row
3 – 20 Shoulder Taps
4 -9/6 Calorie Row
5 – Rest
1 – 5 Hang Power Snatch
2 – 9/6 Calorie Row
3 – 20 Shoulder Taps
4 -9/6 Calorie Row
5 – Rest
Weight: 55/35
WOD GUIDANCE & GOALS
All the action today! On minute one, you’ll complete 5 hang power snatch at a moderate weight. Choose a weight that you can cycle for all 5 reps unbroken every round. THEN, on the next minute row 15/12 calories in around :50 or less. Scale calories to fit this time domain. Minute three, do 5 wall walks. They take about :10 each, scale to complete them in :50 so you have time to transition to the rower for minute four. Minute five you get a REST! Record your weight and any modifications.
Post Weight + Mods to Comments.
HOME WOD
EMOM 20
1 – 5 Sit to Stands
2 – 200 Meter Run
3 – 5 Wall Walks
4 – 200 Meter Run
5 – Rest
1 – 5 Sit to Stands
2 – 200 Meter Run
3 – 5 Wall Walks
4 – 200 Meter Run
5 – Rest
ENDURANCE
25 min with hills
30#, 6c, 20 shoulder taps
55# 7 calories bike 3 WW
Max 15 cals
95# / 15cal / 5 ww
95# / 15cal / 5 ww
mcx
75#/10 cals/5 WW