NEWS
WED WOD Recording: Here
WOD
“Put In Work”
STRENGTH
EMOM 10
1 Power Snatch
*building
(50-55-60-65-70-75-80-85-90-
EMOM 10
1 Power Snatch
*building
(50-55-60-65-70-75-80-85-90-
METCON
9-15-21
Snatch
Thruster
9-15-21
Snatch
Thruster
Weight: 95/65
STRENGTH
EMOM 10
1 Power Snatch
*building
(50-55-60-65-70-75-80-85-90-
EMOM 10
1 Power Snatch
*building
(50-55-60-65-70-75-80-85-90-
METCON
9-15-21
Snatch
Thruster
9-15-21
Snatch
Thruster
Weight: 75/55
STRENGTH
EMOM 10
1 Power Clean
*building
(50-55-60-65-70-75-80-85-90-
EMOM 10
1 Power Clean
*building
(50-55-60-65-70-75-80-85-90-
METCON
9-15-21
Power Clean
Thruster
9-15-21
Power Clean
Thruster
Weight: 45/35
WOD GUIDANCE & GOALS
Coaches will help you build to 50% of your 1 rep max for the snatches, and you’ll do 1 snatch on the minute for 10 minutes building by 5%, as long as the rep looks good. Go as heavy as possible and have a plan of what weights you’re going to use. For the metcon, use a weight that you can cycle for 10 reps unbroken for the both the snatch and the thruster. Target 10 minutes.
Post Weights + Time to Comments.
HOME WOD
9-15-21
Flights of Stairs
Jumping Squats
In + Outs
ENDURANCE
Rest