WOD Blog

Mon, Jul 1 2019

Most Recent Benchmark:
3/1 on Mar 1, 2019 (325 days ago)

7/1


Time
Strength:
OHS 5x3
~75% Heavy Single
(from 5/13/19)
Rest 2-3:00

WOD:
3 Rds FT
21 SA DB HP Snatches
(Left)(50#/35#)
15 SA DB OHS
(Left)(50#/35#)
9 C2B
21 SA DB HP Snatches
(Right)(50#/35#)
15 SA DB OHS
(Right)(50#/35#)
9 C2B

18:00 Cap

E - Elite
Rx - 45#/30#
R - 40#/25#
  - Pull Ups
W - 21 HP Cleans
   - 15 Push Presses
   - 9 J. Pull Ups/Ring Rows
S - Scale as Needed

SA = Single Arm
63 Single Arm Dumbbell Hang Power Snatches each arm (total)
45 Single Arm Dumbbell Overhead Squats each arm (total)
54 Total C2B pull ups

Scale for new people in 'W', can also use barbell for newer athletes.
Feel free to take still time to prep new athletes for WOD or adjust however you deem necessary.
Intent it to work one arm at a time, cycling through movements quickly but with strong form and locked shoulders.

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1st17:09 Tori Mon, Jul 1, 2019

Tori17:09 Rx E

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