WOD Blog
 | Wed, Sep 22 2021 |  |
| Wed Sept 22 2021 Strict Pullups | Wed Sep 22 2021 Snatch | SK8ER |
Wed Sept 22 2021 Strict Pullups
(Time)
On own during warmup
Strict Pull-ups
[BASED ON MAX UNBROKEN SET]
If 5-9 Unbroken: 4-4-4-3-2
If 10-14 Unbroken: 9-8-8-7-6
If 15-19 Unbroken: 12-10-10-8-6
If 20-24 Unbroken: 18-15-14-10-6
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Wed Sep 22 2021 Snatch
(Weight)
Snatch Technique and Warmup
3 x 3 pausing tall snatches (3 sec in bottom)
lightweight
Snatch Pull
3 x 3 @ 95% 1RM Snatch
Squat Snatch
3 x 3 @70% 1RM Snatch
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SK8ER
(Rounds)
8:00 AMRAP
15 deadlifts 135/95 95/65
12 box jump overs
9 push jerks
Rest 4:00
8:00 AMRAP
15 deadlifts 115/85 75/55
12 box jump overs
9 push jerks
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