7/22 WOD

7/22 WOD

SKILL-

 

Review the snatch grip DL pause reps.

 

SWOD-

                   5 Sets of:

Segmented snatch grip deadlift pause 1.1.1

-2sec 1inch off the floor

-2 sec below knee

-2 sec at mid-thigh

~Rest 15sec/rest 3mins~



WOD-

 

AMRAP in 12 min  of:



FW 50m                                             100/70#/hand

4 burpee box jump (step-down)           36/30″

HS walk 10ft or 2 wall walks

 

 

COMPETITOR-

 

  1. Behind the neck snatch grip SJ build to a tough single

     



  2. EMOM  for  5 min.

    PS TnG x 4

    -heavy you pick and stay with that weight

 

Notes:

-Build per set on segmented DL

-Pick a weight that will be challenging over time

-Grinder pace for 12 min of work    

1 comment (Add your own)

1. stacey wrote:
Built to 205 on snatch grip DL

wod: 6 rounds plus 20 m fw

Snatch grip sj was more neutral grip...didn't realize this was suppose to be snatch grip. Built to 155.

Emom: 4 min at 80# and last one at 85#

Mon, July 28, 2014 @ 10:44 AM

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