WOD Blog
 | Tue, Nov 3 2020 |  |
| Tues Nov 3 2020 | Tues Nov 3 2020 Snatch | Tues Nov 3 2020 Run and snatch | Bike or Row |
Tues Nov 3 2020
(Time)
2:00 bike row or run
5 inchworms
5 vups
banded hamstring distraction
frog stretch
shoulder mobility
double oh db/kb carry down and back
5 double db/kb strict press
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Tues Nov 3 2020 Snatch
(Weight)
Warmup with coach
5 behind the neck snatch grip strict press
5 snatch balance
5 narrow grip overhead squat
Snatch Technique
Every 2:00 x 6 rounds
2 sets of 2 hang snatch + 2 overhead squats
start 50% and build
| Daniel St | 135 Rx | | | Spencer | 125 Rx | | | Daniel E | 100 Rx | | | Kevin M | 95 Rx | | | Lori | 80 Rx | | | Payton | 75 Rx | | | Bailey | 75 Rx | | | Bryan | 75 Rx | | | Kerop Ma | 55 Rx | | | Kevin T | 45 Rx | | | Keira | 45 Rx | | | Mark E | 35 Rx | | | Kylee | 65/45 Rx | |
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Tues Nov 3 2020 Run and snatch
(Reps)
4 rounds on a 2:30 clock:
400m run
Max snatches in time remaining 135/95 95/65
Rest 2:30 between rounds
Score: total reps
Round 1 0:00 - 2:30
Rest 2:30 - 5:00
Round 2 5:00 - 7:30
Rest 7:30 - 10:00
Round 3 10:00 - 12:30
Rest 12:30 - 15:00
Round 4 15:00 - 17:30
Rest 17:30 - 20:00
| Lori | 4 5 4 6 Rx | RXm 80 | | Daniel St | 1 3 3 3 Rx | | | Kevin M | 13 13 11 13 | hspu | | Daniel E | 10 11 12 13 | 95 | | Kevin T | 7 7 6 6 | 75 | | Bryan | 6 7 8 10 | 65 | | Payton | 6 5 5 6 | 75 | | Keira | 6 4 3 4 | 85 | | Mark E | 5 2 4 6 | 65 | | Spencer | 4 6 8 8 | 115 | | Kerop Ma | 3 3 4 3 | 55 | | Kylee | 2 1 0 2 | 65 dl | | Bailey | 0 1 4 5 | 85 |
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Bike or Row
(Calories)
10:00 on the bike or rower
For Calories:
30 second hard pace
30 second easy pace
Try to maintain the same calorie count each minute
| Kevin T | 144 Rx | row | | Spencer | 141 Rx | row | | Payton | 132 Rx | row | | Mark E | 123 Rx | row | | Lori | 107 Rx | row | | Daniel E | 95 Rx | bike | | Bryan | 90 Rx | bike | | Keira | 86 Rx | bike |
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