PERFORMANCE 

Warm-Up.

One set of:
Frog Stretch x 2 minutes
Cross-Bench Pull-Over x 10 reps

Followed by…

Two sets of:
Single-leg jump rope x 15 seconds per side
Air Squat x 15 reps
Hollow Hold x 30 seconds

Followed by…

If snatching on the Performance track today, additionally perform one to two sets of:
“Three-Position Snatch Warm-Up”
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1

Then…

A.

Every 90 seconds, for 15 minutes (10 sets) of:
Hang Snatch + Overhead Squat

Build over the course of the 10 sets to today’s heavy.

B.

Five rounds for time of:
6 Overhead Squats*
12 Toes to Bar
30 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but you should still be able to complete the 6 reps unbroken.

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Sdruss00
Sdruss00
August 8, 2022 2:41 am

A-45,55,60,65,65,70,70,75,75,80
B- 15:34 (80)- subbed 50x singles and DU practice

Andrea Arzillo
Andrea Arzillo
August 6, 2022 11:58 am

A. From 45% up to 90% of 1RM snatch
B. Rx 7:09 #60kg

Johny Walker
Johny Walker
August 6, 2022 6:36 am

A. 50 to 90 kg
B. 60kg, 07:33

Josh W
Josh W
August 5, 2022 2:05 pm

A: Fitness track
B: 14:30 =

12 assault buke
12 goblet squat @70
12 t2b

Candy Olkey
Candy Olkey
August 5, 2022 1:31 pm

Aug 3 WOD A. Back Squat – based off 190# 170×2, 165×3, 165×2, 150×5, 145×6 ***Didn’t go quite as planned😞 B. E3M for 15 min (5 sets) 12 Burpee Box Jump Overs @ 20″ – all UB 20 Wall Ball Shots @ 14#/9′ – 13/7 all sets Round times – 1:55 / 1:56 / 1:54 / 1:53 / 1:52 ***Much faster than when we did this in Oct 2020 C. Michele’s Plank Challenge EMOM for 6 min – No rest/smooth transitions Hand Plank Hold Elbow Plank Hold R Elbow Side Plank Hold L Elbow Side Plank Hold Super”woman” Hold Stretch… Read more »

Anika Tipton
Anika Tipton
August 5, 2022 1:30 pm

Monday’s:
5RFT
50 double unders
400m run
22 cal echo bike
20 walking lunges w/35# dbs farmer carry
34:52

Candy Olkey
Candy Olkey
August 5, 2022 1:47 pm
Reply to  Anika Tipton

Outstanding time Anika!!!

Brian Kynaston
Brian Kynaston
August 5, 2022 11:55 am

A. 95,115,135,145,145,155,160,165,170,185
B. Snatch 115 9:35

Getty
Getty
August 5, 2022 11:38 am

Did yesterdays strength work
450# for 5 Deadlifts instead of hip thrusts, shoulder is bothering me a touch so went 80%.

Taking conditioning off this week, fighting off some daycare crud the little one brought home. Just doing some easy Peloton to maintain.

Candy Olkey
Candy Olkey
August 5, 2022 1:34 pm
Reply to  Getty

Nice work Getty..great idea on slowing it down a little for the week…I always said the only thing my kids like to share with me is the crud they bring home from school.

Teresa Trojanowski
Teresa Trojanowski
August 5, 2022 11:10 am

A. 85/105/115/125/135/145/145/145/155/155
B. 8:09 @ 125#
Had to sub v -ups for T2B because my garage has no rig!

Candy Olkey
Candy Olkey
August 5, 2022 1:35 pm

So strong Teresa..outstanding 💪

Kayla Breitstein
Kayla Breitstein
August 5, 2022 10:49 am

A.) built to 4 sets @125
B.) weight:105. 11:00 mins

Candy Olkey
Candy Olkey
August 5, 2022 1:36 pm

Great work Kayla..can’t wait to hit it tomorrow!

Jeremy Hammock
Jeremy Hammock
August 5, 2022 9:41 am

A.
95 125 135 140 145
150 155 160 165 170

B.
6 ohs 135
12 ttb
30 du
8:48

Dirty 30 birthday today!
Let’s Stinking Goooo!

Candy Olkey
Candy Olkey
August 5, 2022 1:38 pm
Reply to  Jeremy Hammock

Happy Birthday Jeremy!! Ohhhh to be 30 again! I hope you did Hunter’s Dirty 30 workout?!! Either way..you crushed this one!

Jeremy Hammock
Jeremy Hammock
August 5, 2022 9:19 pm
Reply to  Candy Olkey

I didn’t get it in today but I will! Thank you!

Matteo Popazzi
Matteo Popazzi
August 5, 2022 8:36 am

A) from 40 to 77,5kg
B) 60kg
9’46”

Mike Slagle
Mike Slagle
August 5, 2022 8:13 am

Off script today
4 sets of tempo bench press
41X1 155×6 reps
25 T2B

Have a great weekend friends!

Candy Olkey
Candy Olkey
August 5, 2022 1:40 pm
Reply to  Mike Slagle

I like your script Mike! My question is…did you do those 25 T2B UB??

Mike Slagle
Mike Slagle
August 5, 2022 3:14 pm
Reply to  Candy Olkey

Definitely not! I think my max is 13 or 14. At best it was two sets, and it increased as I went along!

Shan
Shan
August 5, 2022 6:58 am

Subbed 2 OHS. WORKED UP TO 115

WOD
11:49 @ 75lbs

Candy Olkey
Candy Olkey
August 5, 2022 1:40 pm
Reply to  Shan

Great work Shan!!

Paul S
Paul S
August 5, 2022 3:56 am

A. Worked between 115lb and 137.5lb
B. 12:30 @ 95lb OHS

Zach
Zach
August 5, 2022 3:22 am

A) worked up to 140
B) scaled to 60 SU. OHS – 130#
11:15

Candy Olkey
Candy Olkey
August 5, 2022 1:45 pm
Reply to  Zach

Good job Zach! Have you been working on those DU?? Practice everyday that you’re in the gym…when I was learning I would start my WU with 10 sets of max UB reps. Many of those sets were only a couple..but over time those sets got bigger and bigger.

Last edited 5 days ago by Candy Olkey