WODs
 | Fri, Jul 22 2022 |  |
| Walk-Hike (for distance) | 20220722 MetCon | Snatch Accessory - Strength | Snatch Wave Strength |
Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: 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 Wed,Jul9,2025 Wed,Jun25,2025
| Duane | 4.3 miles Rx | Spokane Trail to Gonzaga |
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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 - 65-75-85; 75-85-95 Rx | MS + SB - 75-85-95; 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 | 125x1x4 singles Rx | 75-85-95; 85-95-105; 95-105-115 |
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