WODs

Mon, Oct 18 2021

Most Recent Benchmark:
Bench Press Max on Apr 1, 2025 (286 days ago)
20211018 Strength20211018 Team MetCon

20211018 Strength


(Time)
Pause Back Squat
1x3 @ 75%
1x2 @ 80%
1x1 @ 85%
(3s pause at full depth)
---120s rest between sets---

Hang Snatch below knee
2x3 @ 65%,
2x3 @ 70%
2x2 @ 75%
---90s rest between sets---

SuperSet
• B1) Front Foot Elevated Goblet Split Squat (3x10), tempo 3210
• B2) Single Leg Barbell Hip Thrust (3x10), tempo 2020

SuperSet
• C1) Isometric Split Squat (3x60 each leg) ,
• C2) RKC Plank (3x60)
• C3) Turkish Get Up, (3x3 each side)

D) Standing Calf Raise
3 sets max effort, weighted, rest 60s



DuanePause BS-(45-75-95-135-185-225)x3; 245x3; 265x2; 285x1
Pause Snatch- (45-65-75-85-95)x3; 105x2x3; 115x2x3; 125x2x2; 35# hip thrust, 35# Turkish getup; ; skipped calf raises
SarahPause BS-(35-65-85-105-125-145-155)x3; 165x3; 175x2; 185x1
Pause Snatch- (35-55-65-75)x3; 80x2x3; 80x2x2; 125x2x2; 25# hip thrust, 15# Turkish getup ; skipped calf raises
ColeBS-(35-65-85-105-125-145-155)x3; 165x3; 175x2; 185x1
Pause Snatch- (35-55-65-75)x3; 80x2x3; 80x2x2; 125x2x2; 25# hip thrust, Turkish getup ; skipped calf raises