WOD Blog
 | Mon, Feb 7 2022 |  |
| Mon Feb 7 2022 Power Snatch Conditioning | Mon Feb 7 2022 Back Squats | Alternate |
Mon Feb 7 2022 Power Snatch Conditioning
(Time)
During warmup
5 Rounds for time:
12/9 Calorie Bike or row
1 Power Snatch @80-85% of 1RM Power Snatch
Moving some heavier weight while the legs and lungs are under fatigue.
BIKE/ROW: We want a solid effort here but not at the expense of missing snatches.
POWER SNATCH: we should ideally use the same weight across BUT if you miss 3 times on any round, strip some weight off and finish the workout.
SCORE: Total time.
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Alternate
(Rounds)
AMRAP 20:
2 Rounds of 'Nate'
200 Meter Run or 15/12 cal row or bike
1 Round of 'Nate':
2 Ring Muscle-ups (scale: bmu or jumping ring/bmu)
4 Kipping HSPU
8 Kettlebell Swings 70/53 53/35 lb
FLOW: After completing 2 rounds of 'Nate' athletes will complete a 200m run or bike/row. 2 rounds of 'Nate' + the 200m run/bike/row is 1 full round in this workout.
HSPU: Looking for 1-2 sets throughout. Modify if needed.
KBS: These are heavier American swings. Also looking for unbroken sets throughout. Modify if needed.
| Lauren J | 5 | 20 lb dumbbell presses banded pullups |
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