by Donny Smith | Feb 21, 2018 | WOD |
Strength: EMOM 8 Hang Snatch (1x) / Overhead Squat (1x) / Snatch (1x) Start 80% of your Snatch and progress as necessary Metcon: AMRAP 9 2 Power Snatches (75/55) 4 Box Jumps (24/20) *Add 2 Reps to each round *Score is Total Reps Core / Accessory: 4 Way Band Stretch...
by Donny Smith | Feb 7, 2018 | WOD |
Strength: EMOM 8 Power Snatch (1x) / Overhead Squat (1x) / Snatch (1x) Start 75% of your Snatch and progress as necessary Metcon: 14.3 MEN Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15...
by Karen O'Donnell | Dec 11, 2017 | WOD |
Strength: Snatch + Hang Snatch 15 minutes to build to a Heavy 2+1 Metcon: AMRAP in 12 minutes: 7 Power Snatch (95/65) 14 Overhead Squat (95/65) 21 Bar Over...
by Karen O'Donnell | Nov 27, 2017 | WOD |
Strength: Snatch balance 15 Minutes to find a 2 RM Snatch EMOM 10×2 80% Or add weight to last week Metcon: AMRAP 12 10 Clean and Jerks (135/95) 200 Meter Run Core/Accessory:...
by Ethan Becker | Nov 20, 2017 | WOD |
Strength: Snatch Balance- 15 minutes to find 3 Rep Max Then… Every Minute On The Minute for 10 minutes Snatch x2@75% Metcon: AMRAP in 8 minutes: 10x Snatch Push Press (95/65) 20x Burpees Core/Accessory: Barbell Side Bends...
by Karen O'Donnell | Nov 13, 2017 | WOD |
Strength: 1 RM Snatch Metcon: 5 Rounds for Time 5 Hang Power Cleans (165/105) 20 Kettlebell Swings (53/35) 200m run Core/Accessory Barbell Rollouts...
by Karen O'Donnell | Oct 2, 2017 | WOD |
Strength: Snatches 6 Sets of 1 Hang + 1 Full Super Set with: Depth Jumps 6×3 Metcon: AMRAP 8 5 Clean & Jerks (165/105) 200 Meter Run Core/Accessory: 3 Sets: Banded Leg Curls x20 Lateral Raises...
by Karen O'Donnell | Jun 27, 2017 | WOD |
Strength: Snatch 15 Minutes to Work to Heavy Double Metcon: AMRAP 9 minutes: 5x Power Snatch (70%) 15x Med Ball Sit-ups 25x Double...
by Karen O'Donnell | May 29, 2017 | WOD |
Strength: EMOM 8 Full Snatch Metcon: 3 Rounds 5 Power Snatch 80-90% of EMOM Weight 50 Double Unders Core/Accessory: 3 Sets: 10x Upright Rows w/ Barbell 20x Calf...
by Karen O'Donnell | May 14, 2017 | WOD |
Strength: Snatch & Hang Snatch EMOM 8 Metcon: “Nancy” 5 Rounds 400 Meter Run 15 Overhead Squats...
