Wod

Mw01313

Lil-Rokslider
Joined
Oct 2, 2016
Messages
202
Welp, had planned to planned to keep at it right up until I left for WY rifle opener, but helene put the brakes on that plan. The only work outs I have gotten since Wednesday look a little like below
Dead lifts with generators
farmers carries with 5 gallon gas cans
12oz curls in the evening

I hate hurricanes.
 

state637

WKR
Joined
Feb 21, 2017
Messages
396
Location
Michigan
Strength
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1 reps @ 75-90% of 1-RM Snatch
(rest 10-15 seconds between the two reps)

For all 16 snatches today, pause for 2 seconds in the receiving position of the snatch before standing. Focus on a strong, stable overhead position and even weight distribution through the feet.

Conditioning
Against a 3-minute clock, for max load:
Row 500m
10 Sit Ups
5 Squat Snatches @115

Rest 2 minutes between sets, and complete a total of three (3) sets. You may change loads for your snatches between sets. Sum the total weight of successful snatches for your overall score.
 
Joined
Jan 8, 2022
Messages
1,324
Location
Western Montana
Worked with 20lb body armor vest on.
Warmed up with 5 sets of 5 Pull Ups

5 sets, no rest
Squats/Calf Raise- 45/95/135/185/225 x 15
Plyos (jump squats/scissor lunge/box jump) x 5ea
4-arm Curls- 75 x 10
1-arm Deadhang with each arm

2 sets, 30sec rest
Hack Squat- 185 x 5
KB Walking Lunges- 35s x 10ea
Lateral Pull Ups, gripping the Rope- x 6

Farmer’s Carry gripping the fat 45lb bumber plates, then 90sec Deadhang
 
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