WODs

11.26.18

11/26/2018

11.26.18

 

A.

 

Every 2 minutes, for 20 minutes (10 sets):

 

Hang Snatch + Snatch

 

 

 

Build over the course of the 10 sets to today’s heavy complex.

 

 

 

B. Conditioning

 

Three rounds for time of:

 

500 Meter Row

 

15 Overhead Squats (135/95 lbs)

 

 

 

Optional Programming:

 

 

 

A.

 

Every minute, on the minute, for 12 minutes:

 

Clean

 

 

 

Loads per minute by %: 50, 55, 60, 65, 70, 75, 80, 80-85, 85, 85-90, 90, 90+

 

 

 

B.

 

Every 2 minutes, for 12 minutes (6 sets):

 

Back Squat

 

*Set 1 – 6 reps @ 70%

 

*Set 2 – 4 reps @ 80%

 

*Set 3 – 2 reps @ 85%

 

*Set 4 – 1 rep @ 90%

 

*Set 4 – 1 rep @ 95%

 

*Set 5 – Max Reps @ 90%

 

 

 

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.