WOD Blog
 | Fri, Feb 4 2022 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1898 days ago) |
020422 Workout(Time) Workout WARM-UP 1 ROUND :20 Singles 10 PVC Pass Through 10 PVC Snatch Grip Push Jerk* 10 Groiners 1 ROUND :20 Single, Single, High Jump 10 PVC OHS 5 PVC Snatch Balance 10 Cossack Squats 1 ROUND :20 Single, Single, DU Attempt 5 BB Snatch Grip Push Jerk* 5 BB OHS 5 Broad Jumps *Snatch Grip Push Jerk is performed from behind the neck STRENGTH 3x6 Overhead Squat *All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 85%. Focus on perfect movement. Week 5 of 8 (Score is Weight) WORKOUT ON A 15:00 RUNNING CLOCK... 3 Unbroken Hang Squat Snatch* 75 Double Unders *Barbell increases in weight every set. The athlete only gets 1 attempt to complete the 3 Hang Squat Snatch. They must then complete 75 DU before their next attempt. If they fail a set of Hang Squat Snatch, the athlete will go back 1 weight before attempting again. For example, if they miss (135/95), they must perform (115/75) and the Double Unders again before attempting (135/95). BB1: (95/65)|(65/45) BB2: (115/75)|(75/55) BB3: (135/95)|(95/65) BB4: (155/105)|(115/75) BB5: (185/135)|(135/95) BB6: (225/155)|(155/105) (Score is Heaviest Weight) KG BB1: (42.5/30)|(30/20) KG BB2: (50/35)|(35/25) KG BB3: (60/42.5)|(42.5/30) KG BB4: (70/45)|(50/35) KG BB5: (85/60)|(60/42.5) KG BB6: (100/70)|(70/55)
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