PERFORMANCE
Warm-Up.
Followed by…
Then…
Every minute, on the minute, for 20 minutes (4 sets):
Station 1 = 15 Power Snatches (95/65 lbs)
Station 2 = 15 Toes to Bar
Station 3 = 15 Single Dumbbell Box Step-Overs
Station 4 = 15 Shoulder Presses (95/65 lbs)
Station 5 = 30 Air Squats
Immediately followed by…
Two rounds for time:
15 Power Snatches (95/65 lbs)
15 Toes to Bar
15 Single Dumbbell Box Step-Overs
15 Shoulder Presses (95/65 lbs)
30 Air Squats
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
Every minute, on the minute, for 30 minutes (10 sets), complete:
Station 1 = 14-18 Alternating Dumbbell Snatch
Station 2 = 10 Mountain Climbers + Max Reps Push Ups until the clock reaches 45 seconds
Station 3 = 12 Single Dumbbell Step Ups + Max Reps Step Ups until the clock reaches 45 seconds
*Please record max reps of push-ups and step-ups each set
EMOM for 20 mins 1. 15 power snatch @43kg 2. 15 TTB 3. 15 box step overs 20” @20kg 4. 15 shoulder press 5. 30 air squats Went into this one a little apprehensive after what you guys had posted about it and it didn’t disappoint!! Went through the first round and was ok, started the PS on round 2 and was pretty clear I wasn’t going to do all 15 so dropped down to 35kg. Just about managed to get them all done on time up until the last round where everything went over a bit and finished about… Read more »
That was horrible.
Nearly quit. Probably should have. Last two rounds felt dizzy and shaky.
Did GHD instead of TTB. Only way I could have made it through the EMOM. Shoulder press turned into push press after two rounds.
35# DB 65# barbell.
Rested 1 min between EMOM and FT.
12:07. Or 13:07 including rest.
Ugh. My head hurts.
Just finished this one and totally see what you mean now!!!! Well done for getting through it ?
Right?! Awful! 🙂 Good work getting into it!
Emom 1 min 5 stations for 20 min
1. 15 power snatch 95lbs
2. 15 ttb
3. 15 dB single leg step over 20” 40lb db on shoulder
4. 15 strict press 95lbs
5. 30 air squats
Skipped 15 ttb on last set. Finished them at the end.
This was brutal for me and didn’t complete the 2 rounds at the end for time.
Have a great weekend!
This felt like an elite level WOD or maybe I just want that to be true to not feel so crappy about how hard it was! Good work??
No joke! Power snatch into ttb is what got mean for sure!
This one was tough, didn’t do the last 2 rounds either and wasn’t too upset! Well done for getting it done ?
WU + 10 min Row with nasal breathing only – 2128m / 121 cal
EMOM for 30 min
15 Power Snatch @ 55#
15 T2B
15 Single DB BSO @ 35#
15 Shoulder Press @ 55#
30 Air Squats
Then
2 Rounds for Time as per above – 9:22
***WOW that got tough fast! Even tried to slow things down in the 4th round to help speed things up in the timed rounds….that strategy didn’t help…those last 2 rounds were horrible!
Time to go to the lake!! Have a great weekend everyone!!
Amazing getting those 2 rds done for time at the end in 9.22, there is no way I’d have got anywhere near that if I’d have had the time!!
Did some speed work prior to the workout…
10 sets:
3-4 speed bench press (95-115#)
30 UB DU
rest 1:00
6 sets:
6 Bench press at 2011 @ 135#
8-10 BB prone rows 65#DB’s
EMOM 20:
barbell scaled to 65# for snatches and presses
K2E’s instead of TTB (ripped hand yesterday and just fatigued from C2B PU yesterday)
20# DB for step overs
For time:
7:55
Travis’s core workout #2