Search

tuesday 07092022

WARMUP

STRENGTH

Snatch

2reps@65%

2reps@75%

2 reps@ 82%

2 reps@ 85%

1 rep@ 90%

1 rep @ 92%


WOD

For Time:

15 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs

4 Rope Climbs

Bike 25/20 calories

12 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs

3 Rope Climbs

Bike 25/20 calories

9 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs

2 Rope Climbs Bike 25/20 calories 6 Alternating One-Arm Dumbbell Snatches @ 50/35 lbs

1 Rope Climb Bike 25/20 calories

166 views0 comments

Recent Posts

See All

WARMUP SQUAT CLEANS EMOM x 5: 1 rep @ 77-80% EMOM x 4: 1 rep @ 82-84% EMOM x 3: 1 rep @ 86-90% NO REST Front Squat Clusters: 1.1.1 x 3 sets rest 10 sec b/t reps rack the bar during rest rest 2min b

PUSH JERKS FROM RACK 1 rep every 45 sec x 12 reps 65-70% 1RM SJ ROWING 500/425m on the 3min for 6 sets @ fastest sustainable effort Score = accumulated time of all row intervals (not including rest) B

warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs