wodify-daily
Wednesday, Aug 7, 2019
Cash Out
OHS

Please follow these suggested percentages off of your Snatch…

6 (70-75%)
5 (75-80%)
4 (80-85%)
3 (85-90%)
2 (90-95%)
1 (95-100%)

Snatch deadlift

4 x 3 @ 100% of Snatch

Core Work

50 V-ups

Skill
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch + Snatch

*Set 1 – 60% of 1-RM Snatch
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 78-80%
*Set 6 – 80-82.5%

WOD
Three rounds at 80-85% effort…

800 Meter Run
15 Strict Handstand Push-Ups
30 Russian Kettlebell Swings (32/24 kg)

20min Cap

Warmup
2X

:30sec Ski
:30sec High plank
:30sec passive hang

+

Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*empty bar

Most popular posts in this category
wodify-daily
Cash OutThree sets of:Max Strict Pull-Ups100-Foot Plate Pinch Walk (35/25 lbs)20 GHD Hip Extensions100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)*Rest 90 secondsWarmupWarmup x 2 (not for time)400 Meter Run50 Double-Unders50-Foot Handstand Walk or :30 sec HS hold1 Rope ClimbWODComplete as...
read more
wodify-daily
WOD16-17 / 35-49 DivisionsFor time:800-m run30 handstand push-ups30 dumbbell thrusters30 box jump-overs30 power cleans30 box jump-overs30 dumbbell thrusters30 handstand push-ups800-m run♀ 20-lb. DBs, 20-in. box, 125-lb. cleans *scale to 95#♂ 30-lb. DBs, 24-in. box, 185-lb. cleans*scale 135#Skill/StrengthEvery 2 minutes, for...
read more
wodify-daily
WOD16-17 / 35-49 Divisions5 rounds for time of:9 strict chin ups15 front squats60 double-unders♀ 75 lb. ♂ 115 lb.WOD800m Row66 kb shoulder to OH *alternating for a total of 33/arm44 shoulder taps off box
read more
Imagine yourself in just 30 days from now. You could be 10 lbs lighter,stronger, full of energy, and feeling great about yourself.
YES! I am ready to start burning massive amounts of body fat, and building strong lean muscle! START HERE | SELECT YOUR FITNESS GOAL
^^^ Trusted by over 1,000+ men & women from our Menlo Park community.
Risk Free - 100% Satisfaction Guaranteed
Cart
Close