WOD Blog
 | Mon, Feb 8 2021 |  |
| Mon Feb 8 2021 OH Squat Complex | Freedom Sauce | Mon Feb 8 2021 Snatch |
Mon Feb 8 2021 OH Squat Complex
(Weight)
Overhead Squat Complex
5 Sets:
1 Tempo Overhead Squat (5s Eccentric)
2 Overhead Squats
Rest as needed between sets
All percentages based off 1RM Snatch:
Set 1 - 50%
Set 2 - 55%
Set 3 - 60%
Set 4 - 65%
Set 5 - 70%
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Freedom Sauce
(Calories)
'Freedom Sauce'
AMRAP 3:
21 Overhead Squats RX 95/65 RXm 65 / 45
21 Lateral Burpees over Bar
Time Remaining: Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats 115/85 75 / 55
18 Lateral Burpees over Bar
Time Remaining: Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats 135/95 95 / 65 lb
15 Lateral Burpees over Bar
Time Remaining: Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats 155/105 115 / 85
12 Lateral Burpees over Rower
Time Remaininng: Max Calorie Row
Record max calories on row or bike for each AMRAP
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Mon Feb 8 2021 Snatch
(Weight)
Snatch Warmup/Technique
3 snatch grip push press
3 snatch grip strict press
3 snatch balance
1 low hang squat snatch
7:00 EMOM
1 low hang (2' from floor) squat snatch
Start 70% of 1RM Squat Snatch and build in weight
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