WOD Blog
 | Wed, Sep 1 2021 |  |
| Wed Sept 1 2021 Strict Pullups | Wed Sept 1 2021 Snatch Work | Gwen and Where | Wed Sept 1 2021 Accessory Pulling |
Wed Sept 1 2021 Strict Pullups
(Reps)
On own during warmup
Strict Pull-Up
[BASED ON MAX UNBROKEN SET]
5 Unbroken: 4-3-3-2-1
10 Unbroken: 9-8-7-6-5
15 Unbroken: 12-10-8-6-4
20 Unbroken: 18-15-12-8-4
25 Unbroken: 20-16-12-8-4
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Wed Sept 1 2021 Snatch Work
(Weight)
Muscle Snatch
1 Set:
5 Muscle Snatches @ Light Weights
Power Snatch
3 Sets:
3 Power Snatches @ 65-70% of 1RM Snatch
Snatch Accessory
2 Sets:
3 Snatch Grip Push Presses
1 Pausing Overhead Squat (3s Pause In Bottom)
All Sets @ 60% of 1RM Snatch
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Gwen and Where
(Time)
'Gwen and Where?'
For Time:
500m row or 400m run
15 Unbroken Clean and Jerks
500m row or 400m run
12 Unbroken Clean and Jerks
500m row or 400m run
9 Unbroken Clean and Jerks
500m row or 400m run
Every Additional Break:
200m run
Barbell: 115/85 75 / 55 lb
Stimulus
- The goal of the workout is to complete the clean and jerks unbroken each set.
- We can rest with the bar in the front rack or the hang, but not with the plates on the ground.
- If we cannot complete the set unbroken, every break we must perform the penalty 200m run.
- The penalty runs are included in our time.
- Score: Time
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Wed Sept 1 2021 Accessory Pulling
(Check In)
Accessory: Pulling
2 Sets for Quality:
7 Supinated Grip Ring Rows (1s Pause At Top Of Each Row)
7 Double Dumbbell Hammer Curls
Rest as Needed.
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