October 22/15: Squat Snatch & Ladder WOD

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Strength:

5 @ 60%, 5 @ 65%, 5 @ 70% of the squat snatch

WOD:

21-18-15-12-9-6-3 of the following

Overhead squat (95/65)

Toes-to-bar

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September 17/15: Death by 50

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Strength:

EMOM for 10 minutes do

1 power snatch + 1 squat snatch at 65% of your 1 rep max

WOD:

50 overhead squats with an empty barbell

50 kettlebell snatches (53/35)

50 knees-to-elbow

50 wallballs

50 hand release push-ups

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September 10/15: Open WOD 14.1

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Strength:

5×5 with PVC pipe–snatch balance and overhead squat, then break down of the squat snatch

WOD:

10 minute AMRAP

15 power snatches (75/55)

30 double unders

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September 3/15: Burpees & Snatches!

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Strength:

Every minute on the minute for 5 minutes

1 snatch deadlift + 1 snatch pull + 1 power snatch

rest 1 minute then EMOM for 5 minutes

1 power snatch + 2 behind the neck shoulder to overhead + 3 overhead squats

WOD:

10 minute AMRAP

10 burpee box jumps

10 power sntaches (95/65)

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August 13/15: 10 Minutes of Heaven

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Strength:

Every Minute on the Minute

1 power snatch + 1 hang power snatch + 1 overhead squat

The goal is to do the set unbroken

WOD:

10 minute AMRAP

15 toes to bar

10 snatches (115/75)

50m farmers carry (53/35)

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Friday July 3/15: Overhead Squat Work

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Strength:

Overhead squat

1-1-1-1-1; work to heavy single

WOD:

200m burp broad jumps

50 wall balls

200m walking lunges

Wishing all our athletes PR’s for their overhead squats!! And remember–stay hydrated during these hot summer days.

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