09/09/2020 WOD

A.

Dynamic Stretches


B.

For Quality

21-15-9 (PVC)

Pass Throughs 

Snatch Deadlift 

Hip power snatch 

 

C.

For Strength/Technique

Power snatch 

3-3-3-3-3 @ 80%


D.

For Strength/Technique

Behind neck snatch push press 

6-6-6-6-6


E.

3 Minute Max

Goblet squats


F.

Static Stretches



D-bell use only


A.

Dynamic Stretches


B.

For Quality

21-15-9 (Broomstick or PVC)

Pass Throughs 

Snatch Deadlift 

Hip power snatch 

 

C.

For Strength/Technique

D-bell power snatch 

6-6-6-6-6

(D-bell in each hand)


D.

For Strength/Technique

D-bell push press (elbows out)

12-12-12-12-12

(D-bell in each hand)


E.

3 Minute Max

D-bell goblet squats


F.

Static Stretches



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10/22/2021 WOD

A. Dynamic Stretches B. (Every minute for 5 minutes) 10 goblet step ups C. (For Strength/ Technique) Dbell Squat 2-2-2-2-2 (Double reps if weight is light or medium) D. (4 rounds for time) 12 Dbell sh