Skill/Strength:
Every 2:30 for 6 Rounds
1 Snatch+1 Hang Snatch+2 Overhead Squats
-Unbroken as a complex
-Start around 70% of weakest movement and add load each round
Metcon:
8 min Max Distance Run
-Rest 2 min
-Repeat
-Goal is to meet or exceed round 1 in round 2
Accessory Work:
Every 3 min for 6 Rounds
1x [ 3 Pause Front Squats + 3 Front Squats ]
2x [ 2 Pause Front Squats + 2 Front Squats ]
3x [ 1 Pause Front Squat + 1 Front Squat ]
Shoot for 70, 75, 80%+ for rounds
Mobility:
3 min glute smash per side
2 min trap smash per side
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Bradley Boockmeier
Yesterdays WOD. 5:12
305# C&J. Hit 2 cleans at 315# but missed the jerk :(
9
0
Carrie Schatzman
Snatch up to 90#
Bench/HKR/dubs metcon w/Jamie instead of the run:15 something; + lunch time walk 2.8 mi;
9
0
David Rueckl
1550,1550 and I'm calling it a win! 75# snatch
If you would have asked me in December to run that far,I would have laughed at you and ate another cookie. This is another small victory!!! Moved another 3" in my marathon today!
11
1
You moved almost two miles in your marathon today 😂
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1200, 1269
didn't follow directions therefore rd 1 is an estimate. snatch up to 175#
6
0
Maria Onaindia
✅
Round 1-pretty comfortable mile, Round 2- went off course for a big loop my Nike app says 1.25 miles 🤷🏻♀️ but came back like 40 seconds late, Snatches to 100#, Accessory FS (ouchie)
13
0
Theresa Rosenquist
🥱😴
Working off 4 hrs sleep. NOT conducive to working out or HEALTH. 😕 5x EZ: 1k bike (> 25 Cals), ITY’s, 20 HR & 5 KTE on rope) -> ROM!!!
11
0