Posts

BS

WOD 12-08-2018

WOD

A. Snatch Accessory Work:
– Sots Press 2|15|’30
– Overhead Squat 2|8-12|2″ 3-1-x-1
– Drop Snatch 5|1|2″

B. 5 Sets of the following Snatch complex:
– 1 Hang Snatch
– 1 Overhead Squat
– 1 Drop Snatch

Finisher: Snatch 5|1|2″ start @70% till end @90%

Rest

WOD 15-07-2018

WOD

A. Snatch Practice

B. Snatch Waves 
3 Sets of 6 Waves

The waves are getting intense as the weights go up, 
but all the hard work continues to transfer those strength gains into big lifts!

barmu(1)

WOD 03-07-2018

WOD

A. 5 Sets of the following Snatch complex:
– 1 High Pull
– 1 Power Snatch
– 1 Squat Snatch

B. 15 Min EMOM of:
– 1st Min.: 10 Overhead Squat 
– 2nd Min.: 5 (Strict) Toes to Bar
– 3rd Min.: 10 Kettlebell Swings (Rus) 28/24kg

liften

WOD 27-06-2018

WOD

A. Snatch Pulls
5|2|2″

B. 5 Sets of the following Snatch complex:
– 2 Hang Snatch
– 1 Squat Snatch

C. 20 Min. AMRAP of:
– 5 Snatches 43/30kg
– 3 Ring Muscle Ups

Rest

WOD 09-06-2018

WOD

A. Snatch Practice

B. Snatch Waves 
3 Sets of 6 Waves

The waves are getting intense as the weights go up, 
but all the hard work continues to transfer those strength gains into big lifts!

liftoff

WOD 12-05-2018

WOD

A. Snatch Practice

B. Snatch Waves 
3 Sets of 6 Waves

The waves are getting intense as the weights go up, 
but all the hard work continues to transfer those strength gains into big lifts!

EdithOH

WOD 06-04-2018

WOD

A. Snatch Accessory Work:
– Sots Press 3|5|
– Drop Snatch 5|2|
– Hang Snatch 7|1|

B. (Heavy) Snatch Pulls
5|1| @100-110%

C. Squat Snatch
7|1| @70-80%

MOH

WOD 17-03-2018

WOD

A. Snatch Accessory Work 
– Snatch Pulls 5|2|’60
– Drop Snatch 5|2|’60
– Hang Snatch 5|2|’60

B. Snatch Waves 
3 Snatch Waves of 5x 1 Rep
– 1st Wave start @70%, increase with 5% and end 90%
– 2nd Wave start @75%, increase and end 95%
– 3rd Wave start @80%, increase and end 100%

The waves are getting intense as the weights go up, 
but all the hard work continues to transfer those strength gains into big lifts!