WODs
 | Tue, Nov 1 2022 |  |
| Hotworx | Snatch Accessory - Strength | Snatch Wave Strength | JTS Day 1 Acc2of4 | Walk-Hike (for distance) |
Hotworx
(Time)
HowWorx session of some manner.
May have been Mobility, Cycling, Yoga Barre, etc.
Planned: Fri,Apr17,2026 Thu,Apr16,2026 Wed,Apr15,2026 Sat,Apr11,2026 Fri,Apr10,2026 Wed,Apr8,2026 Tue,Apr7,2026 Mon,Apr6,2026 Sun,Apr5,2026 Fri,Apr3,2026 Thu,Apr2,2026 Tue,Mar31,2026
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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+POHS+OHS - 45-55-65-75-85-95-105-115 Rx | TMS+SD-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 | 125x3-135x2-145x1 Rx | Warmup-(65-85-95; 85-95-105; 95-105-115; 105-115-125; 115-125-135)x3-x2-x1 |
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JTS Day 1 Acc2of4
(Weight)
1. Snatch- 4x3@90% of last weeks heavy set of 3
2. Bench-4x10@90% of heavy set of 10
3. Db Incline-4 x 10
4.Decline Push up- 4 x failure
5. Db Fly's- 4 x 10
6. Sit ups- 4 x failure
| Duane | Sn-see waves; BP-175x4x10(45-75-95-115-125-135-145-155-165)x10 Rx | |
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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
| Duane | 1.7 miles Rx | Tempe Town Lake area |
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