WODs

10.21.19

10/20/2019

10.21.19

 

A.

 

Every 2 minutes, for 16 minutes (8 sets):

 

Snatch from 2″ Below the Knee x 1 rep

 

(pause for 2-3 seconds at 2″ below the knee, then snatch)

 

Suggested loading by set (by % of 1-RM Snatch): 55, 60, 65, 70, 75, 80, 83, 85+

 

 

 

B. Conditioning

 

Every 4 minutes, for 20 minutes (5 sets) for max load:

 

500 Meter Row

 

4 Snatches

 

You may only take 5 attempts each set. For each set, note the total amount successfully lifted – i.e., if you make all 4 lifts at 200 lbs, you’d note 800 lbs for that set; if you make 3/4 at 200 lbs, you’d note 600 lbs for that set.

 

 

 

Optional Accessory Work:

 

3 Rounds, Not For Time:

 

15 Hollow Rocks

 

18 Empty Barbell Good Mornings

 

21 GHD Sit-ups

 

24 Hip Extensions