NEWS
WED WOD Recording: Here
WOD
“WHAT COMES NEXT”
4 Sets
7 Power Snatch
5 Overhead Squats
3 Hang Squat Snatch
Rest 2 Minutes
115/75
4 Sets
7 Power Snatch
5 Overhead Squats
3 Hang Squat Snatch
Rest 2 Minutes
75/55
4 Sets:
7 Power Cleans
5 Front Squats
3 Hang Squat Cleans
Rest 2 Minutes
75/55
WOD GUIDANCE & GOALS
Choose a track/weight that allows you to hit quality movements. Quality over speed is the name of the game. Every snatch should land with an extended elbow, no press outs. The overhead squats must be below parallel. And the hang squat snatch must be caught below parallel. Scale weights accordingly! Note that the “Move” track incorporates cleans instead of snatches. Complete each set in :60-:90.
Post Intervals/Weight to Comments.
HOME WOD
6 Rounds
10 Skater Hops
5 Broad Jumps
20 Mountain Climbers
10 In + Outs
Rest 2 Minutes
ENDURANCE
Rest
:46 / :48 / :47 / :48 @ 95#
135# for 1/1/1
1:15 / 1:12 / 1:20 / 1:21 @ 95#
💪🏼
55# PS and OHS, 40# HSS
1;09, 1;13, 1;14, 1:27
:46/:46/:46/:43 85#
135 1/1/1
:59 /:53 / :54 / :53 @ 45#
Oh, intervals … I didn’t record those but I got every second of the 2 minute rest.
75#
Somewhere between 1:05-1:10ish 55#….aka MAx
1:15/1:18/1:32/1:18. 75#
Failed HSS a couple times in round 3.
1:08/1:08/1:09/1:07 65#
Failed the 65 HSS a few times in warmup so talked myself out of 75
MCx @6am didn’t write down intervals but 100% took the 2min rest. Loved this workout!!
MAx :51/:49/:47/:45
Cash out 85#
1:02 / 1:05 / :50 / 1:10
65# power snatch; 35# OHS/squat snatches
#75 for 1/1/1
9:10 @ 40#
65# for cash out
:50/ :45/ :53/ :52 MAx
MAx
MAx then 85# complex (1,1,1) for fun!
1st set was a mess as I had to keep remembering the move.2:40, 1:30, 1:30, 1:30
35# bb ps – 25# curlbar ohs/hss
1:01, :02, :01, :00 35#; one rep combo 47#
1:25 / 1:15 / 1:30 / 1:30
55.# Power Snatch, FS, HSCs
Cash out 75#
115# – 1:15/1:12/0:58/1:04
then 155# for 1x1x1
time ?? / 75#
:58/:52/:55/:58. 85#
:52 for the last one not :58
MCx @ 40# rounds 1 & 2, 45# rounds 3 & 4
Around :56-1:00 all rounds
:43/:44/:50/:45 95#
:53-:47-:49-:50 115#
155#
:46/:47/:50/:42- 55#
Hit 80# for complex and was shocked🙂
Done Friday Morning at Home
MAx
:55/:55:/55/1:00
(With MODs)
4 Sets
7 Snatch
5 Overhead Squats
3 Hang Squat Snatch
Rest 2 Minutes
used 35# bb,
Something along those lines…