WOD
 | Mon, Dec 14 2020 |  |
| EMOM Snatch Work | Hold On Tight | NO EQUIPMENT 5 | CompTrain 12-14-2020 |
EMOM Snatch Work
(Weight)
EMOM 10'
1 Snatch @ ~80%
OR...
4-6 Hang Power Snatch @ light weight.
| DeAnna | 55# Rx | | | Norman | 30# | 4-5 | | Phebe | 65 Rx | | | Jennifer C | 45 Rx | |
|
Hold On Tight
(Time)
For Time:
40 Deadlifts
30 Hang Power Cleans
20 Bar Facing Burpees
30 Hang Power Cleans
40 Deadlifts
All Movements, 115/75#
| DeAnna | 8:15 | 55# | | Norman | 9:12 | 28-21-14-21-28 35# BB | | Kristy | 11:38 | Na | | Tricia | 8:38 Rx | | | Matthew W | 9:58 Rx | | | Jennifer C | 7:10 | 55# | | Adam vanvalkenburgh | 6:23 | 65# | | Phebe | 9:47 Rx | | | Tim | 9:28 | scaled |
|
NO EQUIPMENT 5
(Rounds)
AMRAP 20`
15 Air Squats
50 Jumping Jacks
| Brianna D | 12 + 15 squats + 28 jumping jacks Rx | |
|
CompTrain 12-14-2020
(Check In)
1.) Stamina Squats
On the Minute x 14 (7 Rounds):
Min 1 - 2 Front Squats
Min 2 - 4 Back Squats
2.) Olympic Technique
Repeating the complex from last week - and increasing by 10% on all sets.
6 Sets:
Snatch Deadlift to Knees
Snatch Deadlift to Pockets
Snatch Pull
2 Power Snatches
Rest as needed between sets.
Complexes do not need to be unbroken, however, let`s move with a purpose.
3.) Tempo Snatch Deadlift
3 Sets:
2 Tempo Snatch Deadlifts
Tempo: 5s Concentric, 5s Eccentric
4.) `Eighteen Wheeler`
AMRAP 18:
18/15 Calorie Erg Bike
15 Wallballs (20 / 14 lb)
12 Alternating Dumbbell Snatches (50 / 35 lb)
9 Toes to Bar
| Wesley | Yes | 235# / 135# / 185# / Scaled: 6 rounds + 12 + 4 |
|
