WOD Blog
 | Wed, Jul 15 2020 |  |
| Wed July 15 2020 | Wed July 15 2020 Snatch | Gymnastics Capacity - DUs HSPU DL |
Wed July 15 2020 Snatch
(Weight)
SNATCH WARMUP COACH LED
2 muscle snatches
2 tall snatches
SNATCH COMPLEX
On the 1:30 x 7 Sets:
1 Low Hang Squat Snatch
1 Overhead Squat
Set 1: 65% of 1RM Snatch Set 2: 68% of 1RM Snatch Sets 3-7: 71-80% of 1RM Snatch
| Daniel St | 135 Rx | | | Lori | 85 Rx | 65. 70. 75. 80. 85 |
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Gymnastics Capacity - DUs HSPU DL
(Reps, Rx+)
WOD: Gymnastics Capacity
On the 2:00 x 18 (3 Rounds):
A) 1:30 for Max Double-Unders
B) 1:30 for Max Kipping HSPU
C) 5 Deadlifts 275/185 225/155 185/135
• We'll rotate movements every 2 minutes in this Gymnastics Capacity piece
• You'll complete the listed work as fast as possible, then rest with whatever time remains in the window
• With some rest built in, let's aim to work through larger sets
• Choose reps or variations that allow for this time frame
• The workout flows like this:
• [0:00]: 1:30 for Max Double-Unders
• [2:00]: 1:30 for Max Kipping Handstand Push-ups
• [4:00]: 5 Deadlift
• [6:00]: 1:30 for Max Double Unders
• [8:00]: 1:30 for Max Kipping Handstand Push-ups
• [10:00]: 5 Deadlifts
• [12:00]: 1:30 for Max Double Unders
• [14:00]: 1:30 for Max Kipping Handstand Push-ups
• [16:00]: 5 Deadlifts
Score: Total reps
| Daniel St | 401 Rx+ | 275lbs deadlift | | Lori | 343 Rx+ | 280 dus. 48 kip hspu. 185# unbroken dl |
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