WOD Blog
 | Fri, May 29 2020 |  |
| Box Squats | Snatch Waves | eHarmony |
Box Squats
(Weight)
Box Squats
10:00 EMOM
2 Box Squats
* All Sets at 70% 1RM Back Squat
| Clint | 255 Rx | | | Marcus | 245 Rx | | | Jesse S | 195 Rx | | | Chase | 165 Rx | | | Scott Ande | 165 Rx | | | Lori | 165 Rx | 3' below parallel | | Kevin M | 165 Rx | | | Brenna | 155 Rx | |
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Snatch Waves
(Weight)
Snatch Waves
6:00 EMOM 1 Squat Snatch
72% 76% 80%
76% 80% 84%
• Waves'' mean that the percentages will increase for 3 sets, then slightly decrease before climbing even higher
• Wave loadings like this are designed to excite your motor neurons, which can help enhance force production despite muscular fatigue
• Essentially - they help you move heavy loads even when you're tired
| Clint | 185 Rx | | | Jesse S | 175 Rx | | | Marcus | 155 Rx | | | Chase | 95 Rx | | | Lori | 95 Rx | Squat snatch at 95 felt good. Missed 105 squat snatch | | Brenna | 85 Rx | | | Scott Ande | 85 Rx | |
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eHarmony
(Time, Rx+)
'eHarmony'
For Time:
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats
* On the Minute: 3 Burpees
* Barbell:RX+ 115/85
RX 95/65
55+RX65/45
Scoring: Time
STIMULUS
DESCRIPTION
Burpees at the top of every minute will interrupt your progress on this chipper workout
Starting on the 0:00 and every minute thereafter, you'll complete 3 standard burpees
With whatever time remains in the minute, complete as many reps of the barbell movements as you can
After each set of burpees, pick up wherever you left off in the round
We expect this workout to take between 9-15 minutes to complete
STRATEGY
There are a couple ways to approach this workout
The first is to maintain a steady speed throughout the workout
In this option, it's simply about finding a speed that you won't slow down from at all during the workout
This likely means steady burpees followed by smooth, controlled sets on the barbell
The second option is to work at a higher intensity and include some rest in each round
In this option, you could essentially sprint until either the :40, :45, or :50 on each minute and use the remaining time for transition and rest
The shorter amount of time you work, the faster your pace should be, as there is more rest built in
The faster pace of this strategy allows you to get a good deal of work done in less time
The transition and rest allows you to catch your breath and be ready to attack the burpees right at the start of the minute
| Marcus | 8:00 Rx+ | | | Clint | 10:36 Rx+ | | | Lori | 9:34 Rx | 65# | | Brenna | 10:00 Rx | | | Jesse S | 11:59 Rx | | | Scott Ande | 10:58 | 65# | | Chase | 12:00 | 75 |
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