WOD Blog
 | Wed, Jan 4 2023 |  |
| Wed Jan 4 2023 Strength Acc | Wed Jan 4 2023 Squat Snatch | Life Alert |
Wed Jan 4 2023 Squat Snatch
(Weight)
Squat Snatch
On the 2:30 x 6 Sets:
2 Reps @ 78%
1 Rep @ 83%
1 Rep @ 88%
2 Reps @ 78%
1 Rep @ 83%
1 Rep @ 88% 99LB
*All Percentages Based Off 1RM Squat Snatch
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Life Alert
(Rounds)
'Life Alert'
AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats 95/65 75 / 55 lb
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats 115/85 95 / 65 lb
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats 135/95 115 / 85 lb
Score: rounds + reps each amrap
- Pace the row in a way that will allow you to push for bigger sets of toes to bar.
- Aim for no more than 3 sets on the toes to bar in any round/interval.
- See if you can hold on for unbroken front squats. If you feel like you want to put the bar down, pause at a full stand and shake out the legs. If after 5 seconds you still feel need to break, go ahead and put the bar down.
- Fast transitions are key here. Make every second count.
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