WOD Blog

Mon, Jan 14 2019

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Most Recent Benchmark:
12 Days of Christmas WOD on Dec 22, 2025 (30 days ago)

Mon Jan 14 2019 Double Date


(Time)
Monday, January 14, 2019

Oly:
15:00 EMOM
Snatch Primer
0:00 - 5:00 EMOM
1 Halting Power Snatch
3 Halts - Just off floor, knee-level, pockets. 2 seconds at each position.
Start 50% work to 60%

5:00 - 10:00 EMOM
1 Snatch Pull Full pull from the ground, with a big shrug at the top but arms stay long and loose.
1 Snatch High Pull same as previous but elbows high and outside. Bar to middle of chest
Start 60% work to 70%

10:00 – 15:00 EMOM
1 Power Snatch
Build to a heavy single
Start 70%

WOD:
“Double Date”
15 AMRAP:
15 Hang Power Snatches
60 Double-Unders
15 Overhead Squats
30/21 Calorie Row or 21/15 cal bike or 400 m run or 50 kettlebell swings
(record movement used)
RX 95/65
50+ RX 75/55

Optional Stamina Builder:
2 - 3 Rounds:
21 Dumbbell Front Squats (35's/25's)
15/10 Kipping Handstand Pushups



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