workout of the day
10.19.2023
WOD
"30-20-10"
2 rounds for time
30 abmat sit ups
20 wall balls 20/14
10 power snatch 115/75 95/65 75/55
10.13.2021
WOD
#justabar
4 rounds for time
10 high pulls- from the tall clean position
10 tricep extensions- standing
20 hang power clean
20 push press
03.02.2020
WOD (15:00)
3 rounds
3:00 of work, 2:00 rest
25 burpees
max reps back squat
135/95 115/85 95/65
08.30.18
Pre WOD
Snatch Complex1 rep snatch lift off
1 rep snatch high pull
1 rep slow pull power snatch ( 3 secs to the knee)
1 rep segmented power snatch (pause at the knee)
1 rep power snatch
complete 5 sets of the complex at 65-75% 1RM snatch
then...
WOD
For max load, in 3 minutes:
5 Snatches
WOD Rules:
You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts.
Example: declared 120# and made 5 successful lifts out of my 6 tries. My score = 600