WODs
 | Mon, Mar 8 2021 |  |
| BBWOD - The Open Road Wk 1 Day 3 - HH Power Snatch | BBWOD - The Open Road Wk 1 Day 3 - SNTCH BAL + OHS | BBWOD - The Open Road Wk 1 Day 3 - MetCon | BBWOD - The Open Road Wk 1 Day 3 - SuperSet |
BBWOD - The Open Road Wk 1 Day 3 - HH Power Snatch
(Weight)
HIGH HANG POWER SNATCH
In Week 1, work at 60% of 1RM Snatch for 4x2.
In Week 2, work at 65% of 1RM Snatch for 4x2.
In Week 3, work at 70% of 1RM Snatch for 5x1.
In Week 4, work at 75% of 1RM Snatch for 3x1.
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BBWOD - The Open Road Wk 1 Day 3 - SNTCH BAL + OHS
(Weight)
SNATCH BALANCE + 3 OVERHEAD SQUATS
In Week 1, work to 85% of 1RM Snatch for your first set. Then increase weight by 5kg (11#) each set.
In Week 2, start 5kg (11#) above previous week's first set. Then increase weight by 5kg (11#) each set.
In Week 3, start 5kg (11#) above previous week's first set. Then increase weight by 5kg (11#) each set.
In Week 4, start 5kg (11#) above previous week's first set. Then increase weight by 5kg (11#) each set.
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BBWOD - The Open Road Wk 1 Day 3 - SuperSet
(Weight)
COMPLEX A
Superset the following exercises for 3 sets. Rest 30 seconds between sets.
- 8 STAGGERED-STANCE GOOD MORNING (5# - 10# increase / week)
- 12 GOBLET CURTSY LUNGE (5# increase / week)
- 10 ELEVATED SINGLE LEG GLUTE BRIDGE (5# increase / week)
COMPLEX B
Superset the following exercises for 2 sets. Rest 30 seconds between sets.
- 10 HALF KNEELING LANDMINE TWIST (5# increase / week)
- 12 WEIGHTED HOLLOW ROCKS (5# increase / week)
- 20 second UNI-LATERAL ISOMETRIC BACK EXTENSION (5# increase / week)
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