A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Power Snatches (135/95 lbs)
9 Burpees Over the Barbell
12 Toes to Bar

ALTERNATE WORKOUT OPTION – LIMITED EQUIPMENT

Warm-Up
Two sets of:
200 Meter Jog
10 Inchworms
20 Alternating Reverse Lunges
10 Russian Baby Makers
100 Foot Farmer’s Carry
10 Down Ups

A.
Complete rounds of 20-18-16-14-12-10 reps at a consistent 75-80% effort pace of:
Weighted Squats @ 21X1 Tempo
V-Ups
Dumbbell or Kettlebell Shoulder Press

For the weighted squats, pick a movement and the necessary equipment that you would like to use, such as back squat or front squat if you have a barbell, goblet squats if you have a kettlebell, or double dumbbell front squats if you have dumbbells. Example: 20 Goblet Squats, 20 V-Ups, 20 Shoulder Press, 18 Goblet Squats, 18 V-Ups, 18 Shoulder Press, etc..

B.
Complete as many rounds and reps as possible in 18 minutes of:
15/10 Calorie Bike or Row
10 Bar-Facing Burpees
5 Ground to Overhead* (50% of 1RM Clean & Jerk)

*No access to a barbell? Perform double dumbbell or kettlebell clean and jerk!

C.
Three sets of:
60 seconds of Max Reps Bodyweight Hip Bridges @ 11X3
30 second Hip Bridge Hold
Rest 60 seconds

Limited Equipment Workout Briefing

 

 

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William MaAnika TiptonAl FMike SlagleCandy Olkey Recent comment authors
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William Ma
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William Ma

A. 70-75-80-85-90-95-100-105-110-115
B. 4 rounds + 7 burpees (95lb snatch)

Anika Tipton
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Anika Tipton

A. 75#/80/80/85/90/90/95x/95/100/100
Not my day for snatch.
B. 4+-12

Al F
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Al F

A. Worked up to 62kg so still feel there is plenty of room for improvement with a better technique
B. 4rds + 4
Slowed it down and focused on technique

Mike Slagle
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Mike Slagle

Went off script. It’s super rainy here and I didn’t want to snatch on my damp garage floor.

Five rounds
1000m row
10 44 lb devil press
30:14

Ab work
10 min emom
10 t2b
10 abmat sit-ups

Candy Olkey
Member
Candy Olkey

Yesterdays A. Back Squat on the 2 min 120# x 6, 140×4, 155×2, 165×1, 160×2, 150×4, 130×6 ***These actually felt really good. Not sure if it’s because of my rest day yesterday or the 70 degree NY weather today. B. Nitrous – RX – 9:04 (49s PR) 1000m Row – 4:31 50 Thrusters @ 65# – 15/10/8/7/10 ***This actually felt good too..my thruster plan was 12/10/8/6/6/4/4…but glad I pushed for bigger sets! C. Travis’ Ab workout #2 2 Sets Hand plank shoulder taps x 50 Push Ups x 10 Elbow Plank x 30s Elbow Jacks x 30 Elbow Plank x… Read more »

Mike Slagle
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Mike Slagle

Nice work Candy! Enjoy the sunshine. It started off nice and warm here too until it started raining again. You crushed the regular Wod.

The ab work sounds killer. How come you skipped back bends?!?

Candy Olkey
Member
Candy Olkey

Thanx Mike! I would have loved to do back bends…but I’m not flexible enough to do them with out assistance and my daughter wouldn’t be able to hold my weight…just seemed like one or both of us might get hurt trying. The ab work is killer. You should check out the 3 workouts that Travis posted on Instagram. They are awesome…tough…but awesome.

Ben Cochrane
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Ben Cochrane

Snatch – 40,45,50,55,57.5,60,62.5,65,667.5,71 1kg heavier than last time!

E1.30mom x 7 2 power clean and push jerks
60.65.70,75.80,82.5,85 kg

B. 5 rounds +3
^50kg barbell

Jeremy Cranwick
Member
Jeremy Cranwick

The warms up have disappeared