WOD Blog
 | Tue, Jul 21 2020 |  |
| Tues Jul 21 2020 | Tues Jul 21 2020 50 Kipping HSPU | 7 Wonders | Snatch Heavy Single |
Tues Jul 21 2020 50 Kipping HSPU
(Time)
Gymnastics Baseline
For Time: 5:00 TIME CAP
50 Kipping Handstand Pushups
5:00 Time Cap
o There is a 5 minute time cap, so if you hit the time cap your score would be 5:00 plus the number of reps remaining. (ie If you completed 40 reps at the 5 minute mark, your score would be 5:10)
| Clint | 40 Rx | | | Daniel St | 42 Rx | | | Lori | 50 Rx | |
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7 Wonders
(Time, Rx+)
WOD '7 Wonders'
20:00 TIME CAP
3 Rounds:
7 Deadlifts RX+ 155/105 RX 115/85 (55+ RX 95/65)
7 Toes to Bar
7 Push Presses RX+ 155/105 and Push Jerks RX 115/85 (55+ RX 95/65)
400m run
3 Rounds:
7 Deadlifts
7 Toes to Bar
7 Push Presses
400m run
3 Rounds:
7 Deadlifts
7 Toes to Bar
7 Push Presses
• This balanced workout includes gymnastics, weightlifting, and mono-structural pieces
• You'll complete all 63 reps before advancing to the run
• The intended time range for this piece is between 12-20 minutes
| Daniel St | 147 reps Rx+ | | | Clint | 17:50 Rx+ | | | Lori | 14:38 Rx | 55+ RX 65# |
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Snatch Heavy Single
(Weight)
Snatch Primer Coach Led
2 Low Hang Snatch Pull
2 Low Hang Snatch High Pull
2 Low Hang Squat Snatch
2 Overhead Squat
Snatch
10:00 EMOM:
1 Low-Hang Squat Snatch
Set 1: 65% of 1RM Snatch Sets 2-10: Build to a Heavy Single
• You do not have to build in weight every set, but the aim is to climb up
| Clint | 190 Rx | Low Hang Squat Snatch | | Marcus | 175 Rx | | | Blake S | 170 Rx | | | Daniel St | 155 Rx | | | Kevin M | 130 Rx | | | Bryson | 120 Rx | | | Lori | 95 Rx | 100# low hang split snatch | | Scott Ande | 95 Rx | | | Kevin T | 65 Rx | | | Jessica N | 60 Rx | | | Carmen | 45 Rx | |
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