top of page
Search

WOD 14112022, Monday

Warm up

Specific warmup will be given in class


Strength

A. Hang squat snatch + squat snatch

4 sets , 1 reps  + 1 rep @ 80%

4 sets , 1 reps + 1 rep @ 85%

Go every 90s


B. Snatch pull

3 sets , 3 reps


B. Jerk behind the neck

5 sets , 1 rep


C. Pause Back squat

5 sets , 3 reps @ 70%


Conditioning

You go I go

12 Rounds ( each 6 Rounds )

200M Run

7 pull up

7 push up

7 air squat


Accessory

Bench press

3 sets , 8 reps


Biceps curl

3 sets , 15 reps

129 views0 comments

Recent Posts

See All

Snatch EMOM heavy single *start at 50% and add 5 to 10 lb Clean & Jerk EMOM heavy single *start at 50% and add 5 to 10lb Pause Back Squat 3 sets x 3 reps @75% *1st pause then 2 and 3 regular squats Co

Strength : A. Power Clean + Hang Squat Clean + Jerk 4 sets x 1+1+1 @60% Hang Snatch 4 sets x 3 reps @60% Snatch Push Press + Pause Overhead Squat 4 sets x 2+1 @70% of max snatch Strength Gymnastics (

Conditioning : Team of 2 3 Rounds 50 Box jump Sync 25 Deadlift 165/115lb Sync 25 burpees Rest 3-minutes between Accessory A. Seated Rows ( heavy ) 3 sets , 8 reps B. Wide grip lat pull down 4 sets , 8

bottom of page