WOD Wed 2-8-17


Part 1
Minutes 0:00 – 5:00
Build to a Heavy Set of 1 Repetition – Pause Overhead Squat (2 seconds)
Take these sets from the rack. This is meant to be submaximal loads, and a primer for the following movements. Move with focus here, dialing in the overhead position. Purpose here is to confirm positioning and stability – heels are down and we are actively pushing up on the bar throughout. We bring in the speed next with the snatch balance.
Part 2
Build to a Heavy Set of 1 Repetition – Snatch Balance
Also from the rack. Reduce the loading from your final overhead squat to a light barbell and take several repetitions to dial in this movement
Part 3
Complete 3 Sets of the below complex with a light load.
Snatch Deadlift + 2 Hang High Pulls + 1 Hang Squat Snatch
21 Squat Snatches (115/75)(95/65)(75/55),15 CTB Pull-Ups
15 Squat Snatches , 12 CTB Pull-Ups
9 Squat Snatches , 9 CTB Pull-Ups
On the squat snatch, we are looking for a barbell weight that we could cycle “touch and go” for 15+ repetitions unbroken, when fresh


Three Rounds of 2 minutes of Max Effort work with 2 minutes rest between
Assault Bike
Kettle Bell Swings
Dumbbell Press/Push Press

4 comments (Add your own)

1. wrote:
Excellent blog post. I definitely love this website.


Fri, April 7, 2017 @ 9:11 AM

2. wrote:
Hi there! I know this is kinda off topic but I was wondering if you knew where I could find a captcha plugin for my comment form?
I'm using the same blog platform as yours and I'm having problems finding one?
Thanks a lot!

Fri, May 5, 2017 @ 12:38 PM

3. Kelarrops wrote:
Comment Acheter Cytotec [url=http://cial40mg.com/cialis-order.php]Cialis Order[/url] Hydrochlorothiazide 25 Mg For Sale Indian Cialis [url=http://viacheap.com]viagra online[/url] Hydrochlorothiazide Medicine Buy Lexapro Online Us Pharmacy [url=http://viagra-online-usa.via100mg.com]Viagra Online Usa[/url] Mer Dogs And Cephalexin [url=http://kamagpills.com]Buy Kamagra[/url] Priligy 30 Mg Controindicazioni Comprar Cialis En Farmacias Espanolas [url=http://levitra-40mg-sale.buylevi.com]Levitra 40mg Sale[/url] Capecitabine Propecia Aldactone [url=http://cytotec.ccrpdc.com/generic-cytotec.php]Generic Cytotec[/url] Viagra Kamagra Gut Viprogra Medication Online Pharmacy [url=http://priligy-on-line.priliorder.com]Priligy On Line[/url] How To Buy Stendra Avana Nebraska

Mon, June 19, 2017 @ 3:22 PM

4. wrote:
I'm not sure where you're getting your info, but great topic.
I needs to spend some time learning much more or understanding
more. Thanks for wonderful info I was looking for this information for my mission.

Thu, October 4, 2018 @ 4:08 PM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.