WOD - Tuesday 2021-02-16

OVERVIEW

Today’s WOD features 2 Emoms: the first is a barbell complex to challenge our explosiveness and recovery, the second to test our muscular endurance. The complex consists of a snatch (from the floor, catching in a squat) followed by a snatch balance (speed building) and an overhead squat (core and shoulder stability). We’ll look to build our barbell weight throughout 12 minutes, but not beyond the point where our bar speed would change. Our second emom will have us breathing heavy following either a row, bike, jump rope, or battle rope work, and follow it up with a hefty set of push-ups. Consistency is key here. How hard can we push and not falter our reps?


WARMUP

  • Scorpions x 10 each

  • Spidermans x 5 each

  • PVC Pass throughs

  • PVC Around the worlds

  • PVC Overhead squats

  • Empty Bar

  • Burgener Warmup

After Snatch complex:

Test 40 seconds of DUs, Row, Bike, Battle Rope

Test mas set of Push-ups


WOD

Emom 12:

Snatch + Snatch Balance + OH Squat


Emom 8:

Odd: Bike, Row, DUs, Battle rope (test for approx. 40 seconds of work)

Even: Push-ups (Approx. 50% of max capacity


COOL DOWN

Foam roll lats

Mash pecs


92 views0 comments

Recent Posts

See All

WOD: Week of 7/26 - At-home work

MONDAY 21-15-9 in Reps Burpees Sit ups 15-12-9 Push ups V-Ups 12-9-6 Hand release push up Dead bugs-per side This is essentially 3 workouts completed back-to-back-to-back TUESDAY 10x 100m Sprint Rest

WOD: Week of 7/19

MONDAY 7/19 Snatch Every 2:00 x 10 Sets 2 @70% 1 @75% 1 @80% 1 @85% 1 @88% 1 @91% 1 @94% 1 @97% 1 @99% 1 @101%+ TUESDAY 7/20 The Running Dead For time: 1600m Run 50 Deadlifts (225/155) 50 Cal Bike or

WOD: Week of 7/5

MONDAY July 4th Special Surprise with Tim! Classes at 8:00 & 9:15 TUESDAY Strict Press Every 3:00 x 5 Sets Build to find a 1rm Push Press Every 3:00 x 2 Sets Max reps @80-85% of Strict Press 1rm “Hele