WOD Blog
 | Tue, Nov 29 2022 |  |
| Tue Nov 29 2022 Strength Accessory | Tue Nov 29 2022 Hang Squat Snatch | Bloody Mary |
Bloody Mary
(Rounds)
“Bloody Mary”
https://ctstorageprod.blob.core.windows.net/videos-coaching/butterfly-speed.mp4
AMRAP 20:
5 Handstand Push-ups
10 Pistols or 10 Weighted Box Step-ups 50 / 35 lb (1 db) (alternate legs every rep)
15 Pull-ups
Every 4 Minutes [Starting at 0:00]:
15 Hang Power Snatches 75/55 65 / 45 lb
Score: total rounds + reps (hang power snatch reps will NOT count toward your score)
- The most important thing to keep in mind during this workout is to STAY MOVING. There are lots of transitions in this workout and even just 5 seconds between each movement in your rounds of 'Modified Mary' adds up to 15 seconds per round (that's not including any breaks you may take).
- The workout begins with the hang snatches. Let's aim for 1-2 sets here throughout. If you can cycle these quickly, hold on for all 15. If your cycle time is a little slower or you're worried about your grip for the pull-ups, let's go 8-7, 9-6, or 10-5.
- Let's aim for unbroken sets on the handstand push-ups. Really think about aggressively extending the legs and opening the hips to help take the strain off the arms a bit.
- Find a steady pace on the pistols or box step-ups. No need to rush here. This is a GREAT place to catch your breath.
- Aim for 1-3 sets on the pull-ups. 15 UB, 8-7 or 9-6, 6-5-4 or 5-5-5, all are solid options. Let's keep in mind that we need to keep our heart rate under control here. If more breaks is going to get you to kick up to the wall faster to start your next round, then do that!
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