WODs
 | Fri, Jul 8 2022 |  |
| Walk-Hike (for distance) | Clean and Jerk Wave -Strength | 2020708 MetCon | Snatch Accessory - Strength | Snatch Wave Strength |
Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Mon,Mar30,2026 Wed,Mar18,2026 Tue,Sep16,2025 Mon,Sep15,2025 Sun,Sep14,2025 Tue,Sep9,2025 Sun,Sep7,2025 Mon,Sep1,2025 Sun,Aug31,2025 Sun,Aug24,2025 Sun,Aug17,2025 Tue,Jul22,2025
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Clean and Jerk Wave -Strength
(Weight)
3 Clean and 1 Jerk @ 5.5/10 RPE 1 RM Clean and Jerk (120)
2 Clean and 1 Jerk @ 6/10 RPE 1 RM Clean and Jerk (130)
1 Clean and 1 Jerk @ 6.5/10 RPE 1 RM Clean and Jerk (140)
3 Clean and 1 Jerk @ 6/10 RPE 1 RM Clean and Jerk (135)
2 Clean and 1 Jerk @ 6.5/10 RPE 1 RM Clean and Jerk (140)
1 Clean and 1 Jerk @ 7/10 RPE 1 RM Clean and Jerk (145)
1 Clean and 1 Jerk @ 6.5/10 RPE 1 RM Clean and Jerk (140)
1 Clean and 1 Jerk @ 7.5/10 RPE 1 RM Clean and Jerk (150)
1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk (160)
1 Clean and 1 Jerk @ 8.5/10 RPE 1 RM Clean and Jerk (170)
| Duane | 1+1-Split Jerk - 175x4 Rx | 3-2-1+PushPress(135-145-155); 3-2-1+PushJerks(135-145-155) |
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Snatch Accessory - Strength
(Weight)
Snatch Grip Push Press + Pause OHS (2 second pause in the bottom) + OHS & Slow Tempo Muscle Snatch (Slow to mid thigh and then explode) + Snatch Drop: 5-5-5-5-5
3 Snatch Grip Push Press + 1 Pause OHS + 1 OHS @ 7/10 RPE Snatch
3 Slow Tempo Muscle Snatch + 3 Snatch Drop @ 6.5/10 RPE Muscle Snatch
-Rest as needed-
3 Snatch Grip Push Press + 1 Pause OHS + 1 OHS @ 7.5/10 RPE Snatch
3 Slow Tempo Muscle Snatch + 3 Snatch Drop @ 7/10 RPE Muscle Snatch
-Rest as needed-
3 Snatch Grip Push Press + 1 Pause OHS + 1 OHS @ 8/10 RPE Snatch
3 Slow Tempo Muscle Snatch + 3 Snatch Drop @ 7.5/10 RPE Muscle Snatch
-Rest as needed-
3 Snatch Grip Push Press + 1 Pause OHS + 1 OHS @ 8.5/10 RPE Snatch
3 Slow Tempo Muscle Snatch + 3 Snatch Drop @ 7.5/10 RPE Muscle Snatch
-Rest as needed-
3 Snatch Grip Push Press + 1 Pause OHS + 1 OHS @ 8.5/10 RPE Snatch
3 Slow Tempo Muscle Snatch + 3 Snatch Drop @ 7.5/10 RPE Muscle Snatch
**You will need one barbell for the SN PP + OHS Complex and one barbell for the Muscle Snatch + Snatch Drop
Planned: Sun,Dec18,2022 Sun,Nov20,2022 Tue,Nov1,2022 Sun,Oct23,2022 Wed,Sep14,2022 Fri,Jul22,2022 Fri,Jul8,2022
| Duane | SNGPP+OHS - 45-65-75-85-95-105 Rx | MS + SB - 45-65-75-85-95-105 |
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Snatch Wave Strength
(Weight)
3 Snatch @ 6.5/10 RPE Snatch
2 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
3 Snatch @ 7/10 RPE Snatch
2 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 8/10 RPE Snatch
below reps added during 7-22-22 WOD
1 Snatch @ 6.5/10 RPE Snatch
1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 8/10 RPE Snatch
Planned: Sun,Dec18,2022 Sun,Nov20,2022 Tue,Nov1,2022 Sun,Oct23,2022 Wed,Sep14,2022 Fri,Jul22,2022 Fri,Jul8,2022
| Duane | 65-75-85; 75-85-95; 85-95-105; 95-105-115 Rx | |
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