WOD Wed 6-7-17


In 8-10 min complete 4-5 sets building to a moderate but not max set of:
1 Muscle snatch + 1 Snatch Balance + 1 Pause overhead squat (hold bottom position for 3-4s)
Every 2 min x 8 sets:
3 position snatch (High Hang, Hang, Floor – you may drop between the hang and full snatch)
Start at a light-moderate weight and build to a heavy set
15-17 min to build to a heavy set of: 1 Front squat + 1 Split Jerk
3 rounds: rest as needed
12-15 x Weighted hip extensions
8-10 x Single arm bent over rows


5 Rounds
45s Max Effort Strict press, when you hit failure continue with Push Press.
45s Max Effort Push Ups
Rest 30 Seconds

5 Rounds
2 min. Max Effort Bulgarian Split lunge, first leg to failure then second leg to failure
Max Effort Mountain Climbers to end of 2 minutes.
Rest 1 minute

Rest and Reset
400m for time.

If time remains, rest and go for second 400m run.
Cool-down with slow building jog.

8 comments (Add your own)

1. Kelarrops wrote:
Priligy Usa Vente Priligy Dapoxetine Buy Canada Phamacy Viagra Potenzmittel Blog Purchase Viagra Usa Is Keflex Safe During Breastfeeding Info On Amoxicillin Capsules How Much Is Clomid Viagra Cealis Canada Cephalexin Nursing Responsibilities Cialis 5mg Where To Buy Stendra Erectile Dysfunction Levitra Dosi Kamagra Pills Flagyl Amoxicilina Canada Free Shipping buy viagra online Vendita Levitra Generico Farmacia Where To Buy Secure Ordering Clobetasol No Physician Approval Buy Vardenafil 10mg Buy Propecia Finasteride Australia

Mon, June 19, 2017 @ 4:02 PM

2. Kelarrops wrote:
Lutein [url=http://cialbuy.com]cheap cialis[/url] Viagro Buy

Sun, June 25, 2017 @ 9:23 PM

3. Kelarrops wrote:
Lutein [url=http://cialbuy.com]cheap cialis[/url] Viagro Buy

Sun, June 25, 2017 @ 9:23 PM

4. wrote:
I really love your site.. Great colors & theme.
Did you build this site yourself? Please reply back as I'm trying to
create my own personal site and would like to find out where you got this from or what the
theme is named. Thanks!

Fri, October 5, 2018 @ 7:20 PM

5. wrote:
This piece of writing is really a pleasant one it
assists new internet people, who are wishing for blogging.

Wed, October 17, 2018 @ 10:50 AM

6. wrote:
I love your blog.. very nice colors & theme. Did you design this website yourself or
did you hire someone to do it for you? Plz answer
back as I'm looking to design my own blog and would like to
know where u got this from. thanks a lot

Sat, October 27, 2018 @ 10:57 AM

7. wrote:
It's very easy to find out any topic on net as compared to books, as
I found this paragraph at this web site.

Sat, October 27, 2018 @ 11:03 PM

8. wrote:
When someone writes an paragraph he/she keeps the idea of a user in his/her mind that how a user can understand it.
Therefore that's why this post is outstdanding. Thanks!

Tue, November 6, 2018 @ 4:56 AM

Add a New Comment


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