WOD Blog
 | Wed, Jul 8 2020 |  |
| Wed July 8 2020 | Slumber Party | Wed July 8 2020 Snatch |
Slumber Party
(Time)
WOD 'Slumber Party'
2 Rounds:
20 Push Jerks 135/95 (95/65)
4 Rounds of 'Cindy'
800 Meter Run
DESCRIPTION
• This medium to long range workout combines gymnastics, weightlifting, and monostrucutral components
• The mix of movements, while challenging, will allow for minimal rest over the 2 rounds
• The rest is minimal due to the light-moderate weight barbell, constant rotation of muscle groups in Cindy, and the nature of running
• The intended time range for this workout is between 15-25 minutes
PUSH JERKS
• Choose a light to moderate weight barbell that you could complete for 20+ unbroken reps when fresh
• Within the workout, we're looking for these 20 reps to be cleared in 1-3 quick sets
• The bar will start on the ground and you'll clean it to the front rack for the first rep of each set
• These should be completed as Push Jerks instead of Push Presses - you must receive overhead with a slight knee bend
CINDY
• 1 Round of 'Cindy' is 5 pull-ups, 10 push-ups, and 15 air squats
• Choose a rep number or variation for the upper body movements that allows you to complete them in 1-2 sets within the workout
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Wed July 8 2020 Snatch
(Weight)
Snatch Warmup Coach Led
2 Snatch Drops
2 Tall Snatches
Snatch Complex
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch
Set 1: 66% of 1RM Snatch Set 2: 69% of 1RM Snatch Sets 3-5: 72% of 1RM Snatch
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