WOD Blog
 | Fri, Jun 5 2020 |  |
| Box Squats | Snatch Technique | Snatch Waves | Opposite Day |
Box Squats (Weight) Box Squats 10:00 EMOM 2 Box Squats * All Sets at 70% 1RM Back Squat
| Clint | 275 Rx | | | Marcus | 275 Rx | | | Curtiss | 235 Rx | 12 in box | | Jesse S | 215 Rx | | | Kevin M | 175 Rx | |
|
Snatch Technique (Weight) Snatch Technique 2 sets 1 snatch pull 1 low hang squat snatch 1 snatch balance 50% 55% 1RM Snatch
| Clint | 135 Rx | | | Jesse S | 135 Rx | | | Marcus | 115 Rx | | | Kevin M | 65 Rx | |
|
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
| Jesse S | 205 Rx | | | Clint | 185 Rx | | | Marcus | 155 Rx | | | Kevin M | 105 Rx | |
|
Opposite Day (Time) WOD 'Opposite Day' 30-20-10: Power Snatches 95/65 (65/45) Box Jump Overs Directly Into... 10-20-30: Power Clean and Jerk 95/65 (65/45) Lateral Barbell Burpees Scoring: Time DESCRIPTION • We'll work through back-to-back couplet workouts that combine an Olympic lift with a 'jumping' bodyweight movement • You'll start off by completing all the reps of power snatches and box jump overs in part 1 before advancing to part 2 • There is no rest between part 1 and 2 - you'll move directly from one to the next • The format of the workout is designed to allow you to keep moving forward even as volume accumulates - as the barbell and jumping movements get less complex in part 2
| Marcus | 23:33 Rx | | | Clint | 23:35 Rx | | | Jesse S | 24:42 Rx | Sweat fest | | Kevin M | 25:00 +7 Rx | |
|