WOD Blog

Mon, Mar 16 2020

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

Monday March 16 2020 Spice Girl


(Time)
Monday, March 16 2020

All of you have been great about following our upgraded hygiene procedures. As an FYI, the gym was thoroughly cleaned and sanitized yesterday.

Just a reminder, please continue to wash your hands with soap and water for at least 20 seconds before and after the workout. Please continue to sanitize all equipment after use. And please, stay home if you are not feeling well or have had contact with any sick people. Contact us with any questions or concerns!

Back Squat
Set 1: 9 Reps @ 78%
Set 2: 7 Reps @ 85%
Set 3: 5 Reps @ 92%
Set 4: 3 Reps @ 97%
Set 5: 1 Rep @ 102%
Set 6: 1 Rep @ 104%
Set 7: 1 Rep @ 106%
Set 8: 1 Rep @ 108-109%
Set 9 : 1 Rep @ 108-109%
*Percentages based on 5RM Back Squat

Snatch Technique
On the 1:00 x 4 Sets:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
55% 60% 65% 70%
• Focus on our footwork here today
• Although the first rep is indeed a 'power', our footwork should not be different than the squat snatch - only the depth of the catch

https://www.youtube.com/watch?v=a1DKL8NI8YI&feature=youtu.be

WOD 'Spice Girl'
For Time:
21 Power Snatches 95/65 55+ (65/45)
5 Rounds of 'Cindy'
15 Overhead Squats 95/65 55+ (65/45)
5 Rounds of 'Cindy'
9 Squat Snatches 95/65 55+ (65/45)

*One round of 'Cindy' is 5 pull-ups, 10 push-ups, and 15 air squat



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