Category: WOD
Team WOD: 6 min to find 1RM Max Power Snatch
Team WOD: 6 min to find 1RM Max Power Snatch
Record your best Power Snatch 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Team of 2, start with an empty bar and each partner finds a 1RM in 6 minutes.
Advanced RX: EMOM for 5 mins: Squat Snatch & AMRAP 15 mins: Squat Snatches and Strict Ring Dips
Gymnastic Skill Practice & AMRAP 12 mins: Kettlebell Swings, AbMat Sit-ups and Air Squats
Gymnastic Skill Practice
Gymnastic Movement
This is not a timed workout.
* Work on gymnastics skills or progressions (pull-ups, handstands, Dips, muscle-ups, handstand push-ups, etc.)
AMRAP 12 mins: Kettlebell Swings, AbMat Sit-ups and Air Squats
Complete as many rounds as possible in 12 mins of:
15 Kettlebell Swings (70#/53#)
30 AbMat Sit-ups
45 Air Squats
Photo by @robcwilson
Gymnastic Skill Practice
Gymnastic Skill Practice
Gymnastic Movement
This is not a timed workout.
* Work on gymnastics skills or progressions (pull-ups, handstands, Dips, muscle-ups, handstand push-ups, etc.)
Lifting: Deadlifts and Hollow Rocks & Alt EMOM 18 mins: Run, Burpees and Touch And Go Deadlifts
Lifting: Deadlifts and Hollow Rocks
Deadlift 3-3-3, using heaviest weight per set
Hollow Rock 3×20 at 1x bodyweight
* DL are touch and go. Alternate with 3 sets of 20 hollow rocks between DL.
Alt EMOM 18 mins: Run, Burpees and Touch And Go Deadlifts
Every 1 min for 18 mins, alternating between:
Run 100m
10 Burpees
5 Touch And Go Deadlifts (Pick load)
Photo by @robcwilson
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Results
Results cont
Lifting: Deadlifts and Hollow Rocks
Lifting: Deadlifts and Hollow Rocks
Deadlift 3-3-3, using heaviest weight per set
Hollow Rock 3×20 at 1x bodyweight
* DL are touch and go. No drops. Alternate with 3 sets of 20 hollow rocks between DL.
Clean & Jerk 1-1-1 & AMRAP 12 mins: Double Unders, Pull-ups, Hand Release Push-ups and Clean & Jerks
Clean & Jerk 1-1-1
Clean & Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Double Unders, Pull-ups, Hand Release Push-ups and Clean & Jerks
Complete as many rounds as possible in 12 mins of:
20 Double Unders
15 Pull-ups
10 Hand Release Push-ups
5 Clean & Jerks (115#/75#)
Photo by @robcwilson
Shoulder Press 6-6-6 & Chipper: Row, Dumbbell Snatches, Box Jump Overs, Toes to bar, HSPU and Bar Muscle-ups
Shoulder Press 6-6-6
Shoulder Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Row, Dumbbell Snatches, Box Jump Overs, Toes to bar, HSPU and Bar Muscle-ups
For time:
60 Row Calories
50 Dumbbell Snatches (53#/35#)
40 Box Jump Overs (24″/20″)
30 Toes-to-bars
20 Handstand Push-ups
10 Bar Muscle-ups
Photo by @robcwilson
Shoulder Press 6-6-6
Shoulder Press 6-6-6
Shoulder Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.