Category Archives: WOD

Educate

Competitors: 1. 5×3 Power Snatch from High Hang-3 OHS *perform 3 power snatches from the high hang (mid-thigh, knees locked vertical shin position) then do 3 overhead squats. Snatches first, then squats. All unbroken. This should make the weight relatively light but move it fast. This position is slightly higher than position 1) 2. 5×2 weighted suppinated grip strict...
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Competitors: REST Athletes: Jackie 1000 meter row 50 Thrusters 45 lbs 30 Pull-ups...
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Seven Two Four

Competitors: 1. Spend 15m working on SQUAT clean and jerk x2. No more than 5 sets. No higher than 80-85%. 2. Spend 15m working on 70% squat snatch x2. No more than 5 sets. 3. Low Bar Back Squat 5×2 @ 85% 1RM, rest as needed between efforts 4a. 4×5 DB Shoulder press, work with strict weight or increase each set. Palms...
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Monday

Competitors: 6×2 Squat Snatch @ no higher than 80-90% 1 RM, rest as needed between sets. *This is to be a snatch work day. Do not work to a max snatch. Or I will kill you then 6×2 Clean and jerk, no higher than 70% 1rm, rest as needed between sets. *do not increase to more than 70% 1rm. Or I will...
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