NEWS
THU WOD Recording: Here
WOD
“Snatch + Row”
STRENGTH
On the 2 Minute for 10 Rounds
2 Power Snatch
On the 2 Minute for 10 Rounds
2 Power Snatch
METCON
Row
1K for Time
Row
1K for Time
STRENGTH
On the 2 Minute for 10 Rounds
2 Power Snatch
On the 2 Minute for 10 Rounds
2 Power Snatch
METCON
Row
1K for Time
Row
1K for Time
STRENGTH
On the 2 Minute for 10 Rounds
2 Power Snatch
On the 2 Minute for 10 Rounds
2 Power Snatch
METCON
Row
1K for Time
Row
1K for Time
WOD GUIDANCE & GOALS
For the power snatch, coaches will help you build to 50% of your 1 rep max and you’ll build by 5% every 2 minutes. The goal is to be at 95% or even at your 1 rep max by the final set. The reps are not touch and go, drop between each one. You’ll then have a break to put away your weights and regroup before you row an all out 1k.
Post Weight + Time to Comments.
HOME WOD
10 Rounds
100m sprint
10 push ups
10 sit ups
10 squats
ENDURANCE
5 x 200m jog, 200m run, 200m sprint