by Marketing Strand | Nov 14, 2022 | WOD Diary
A Squat Sntach 1 rnd w/ PVC, 2 rnds with empty BB 3 Hip Drives 3 Low Hang to High Pull 3 Muscle Snatches 3 OHS 3 Snatch Balance Wave up to heavy single snatches 1x 85%, 1x 90%, 1x 92+% 1x 87%, 1x 92%, 1x 95+% The aim here is to hit confident but heavy singles, get a...
by Marketing Strand | Nov 14, 2022 | WOD Diary
A Strict Press E90sO90s x5 Rnds: 5 Strict press, build across sets B OFF THE EDGE 5 Rounds For Time [18 Minute Cap]: 9 Clean & Jerks (40/30kg) 30 Double Unders 9 C2B Pull Ups** 30 Double Unders *Score = Time it takes to complete the workout **Rx + Option of 6 C2B...
by Marketing Strand | Nov 14, 2022 | WOD Diary
A Core Primer 2 rnds: 10s Hollow Hold 5 V-Ups 10s Hollow Hold 10 Kip Swings (TIGHT) B 3-D For Time [30 Minute Cap]: 50 Ab Mat Sit-ups 400 Meter Run 30 Burpees Over the Bar 20 Front Squats (50/40kg) Rest 2 Minutes 50 Toes to Bar 400 Meter Run 30 Burpees Over the Bar 20...
by Marketing Strand | Nov 14, 2022 | WOD Diary
A Power Primer Go every 90s x 4 rnds: 7 High/heavy wall balls (so upscale from where you normally would) 7/5 Cal echo bike (full send) *On the wall balls use a heavier weight, or higher mark, or both! Make it so the 7 reps are hard and need a really powerful drive....
by Marketing Strand | Nov 14, 2022 | WOD Diary
A Power Snatch 1 rnd w/ PVC, 2 rnds with empty BB 3 Hip Drives 3 Low Hang to High Pull 3 Muscle Snatches 3 OHS 3 Snatch Balance 1 @70% 1 @75% 1 @80% 5×1 @85% Heavy, single solid reps again today, focus on that explosive powerful pull and solid catch B JOLLY ROGER...
by Marketing Strand | Nov 14, 2022 | WOD Diary
A LAND DOWN UNDER In pairs, 3 RFT: 30 Sync KB Goblet Squats (24/16kg) 60 HSPU (one person works, other is in handstand hold) 30 Sync KB Swings (24/16kg) 60 Burpees (one person works, other is in plank hold) 200m KB Suitcase Carry (24/16kg, walk together) 30 min...
