WOD
“The Great Beyond”
STRENGTH
Push Press
5×3, across
Push Press
5×3, across
FOR TIME
21-15-9
Bike
Dumbbell Snatch
21-15-9
Bike
Dumbbell Snatch
Weight: 50/35
STRENGTH
Push Press
5×3, across
Push Press
5×3, across
FOR TIME
21-15-9
Bike
Dumbbell Snatch
21-15-9
Bike
Dumbbell Snatch
Weight: 35/20
STRENGTH
Push Press
5×3, across
Push Press
5×3, across
FOR TIME
15-12-9
Bike
Dumbbell Snatch
15-12-9
Bike
Dumbbell Snatch
Weight: 25/15
WOD GUIDANCE & GOALS
Heavy Day!! Coaches will help you work up to 85% of your 1 rep max, or effort for the day. Every rep should feel like work, and you should have to take a :90-2:00 rest between sets.
As a finisher/cash out, bike the 21-15-9 calories as fast as possible and push your pace on the snatches. Bike at 55+rpm, and try not to pause on the snatches. Target sub 10 minutes.
Post Weight + Time to Comments.
HOME WOD
Tabata
Inverted Push Up
Inverted Push Up
3 Rounds
200 Meter Run
20 Mountain Climbers
20 Russian Twists
200 Meter Run
20 Mountain Climbers
20 Russian Twists
ENDURANCE
Rest
90#/6:42 mcx
175# / 5:11 MCx
80# 7:39 15, 12, 9 30#
85# 6:34 MAx
135#/4:53 mcx
85#, 6:21 (row and 25# db snatch)
155# 5:22 35# DB
145/6:00 (35)
105# 5×3
5:09 25# bike 21/15/9
Push press – 165#
Metcon – 4:22MCx
#wellnesschallenge
145#, MCx (row)
165#
4:45 MCx
80# (crappy form at 85#)
5:55, 25#
90# 6:38 MAx
110#
5:08 MAx
175#
5:19 mc-
50# db snatches to a 45# plate
good to be back and moving again!
85#, 7:26 @25#
125#/either 5:36 or 6:35 (row)35#db
205#
4:23 – Row
100# push press
7:55 MCx
Tabata
Inverted pushups
7, 6, 6, 4, 4, 3, 2, 3
Flights of stairs 8-6-4
DB snatch 21-15-9
5:57, 25#
2 sets @ 100#
3 sets @ 105# (PeEr PrEsSuRe) 😅
7:03 mcx
95# 6:29 Mcx