WOD Blog

Mon, May 13 2019

Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party
Thu, Dec 17, 2020 at 6:00pm CFM Annual Christmas Party
Thu, Dec 30, 2021 at 6:00pm CFM Annual Christmas Party
Fri, Dec 16, 2022 at 6:00pm CFM Annual Christmas Party
Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party
Most Recent Benchmark:
12 Days of Christmas WOD on Dec 22, 2025 (23 days ago)

Monday May 13 2019 Wall Street


(Time)
Monday, May 13, 2019

Snatch Primer:
#1) 3 sets:
3 snatch grip push jerks (behind neck)
3 hang power snatches
45%  50% 55%

#2) 5:00 EMOM
1 power snatch
60% - 70%

Back Pause Squat
7 Sets:
1 Tempo Back Squat*
*7 seconds down, 3 second pause in bottom, stand.
Looking for perfect positioning and depth

Set #1 - 58%
Set #2 - 60%
Set #3 - 62%
Set #4 - 64%
Set #5 - 66%
Set #6 - 68%
Set #7 - 70%

WOD:
'Wall Street'
2 Rounds:
800m Run
40 Kettlebell Swings 53/35  55+ 35/26
40 Wallballs (20/14)



8013307001
10118 South Redwood Road, Suite C
South Jordan, Utah 84095 (view larger map)