WOD Blog
 | Mon, Sep 20 2021 |  |
| 210920 | 210920 COMP WOD 1 | 210920 COMP WOD 2 | 210920 COMP WOD 3 |
210920
(Time, Rx+, Rx2)
Rx+
18 Thrusters (115/75 lb.)
15 Thrusters (135/95 lb.)
12 Thrusters (155/115 lb.)
9 Thrusters (185/135 lb.)
6 Thrusters (205/145 lb.)
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Rx
18 Thrusters (95/65 lb.)
15 Thrusters (115/75 lb.)
12 Thrusters (135/95 lb.)
9 Thrusters (155/115 lb.)
6 Thrusters (185/135 lb.)
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Rx2
18 Thrusters
15 Thrusters
12 Thrusters
9 Thrusters
6 Thrusters
* Increase load by 5-10 lb. each round
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SCORE: Time to complete the workout.
GOAL: 5-7, up to 10min max
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| Dawn C | 10:00 Rx2 | 36 lb finish weight |
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210920 COMP WOD 1
(Time)
Row Intervals
10 Sets For Time:
300/225m Row
- Rest 1:00 between sets
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STIMULUS & GOALS
• Score your slowest round
• Keep each interval under 1:20
• Maintain the same pace across all intervals.
STRATEGY
• If you cannot complete multiple sets of the 300/225m distance in under 1:20,
scale back the distances by 50-75m.
• Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.
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210920 COMP WOD 2
(Time)
3 Rounds For Time:
15/11 Calorie Bike
12 Power Snatches (95/65#)
9 Burpees
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STIMULUS & GOALS
• 6:00-10:00
• Fast movement, completed in large sets.
STRATEGY
• Avoid overthinking this workout, focus on moving quickly.
• Use your pacing on the bike to manage the other two movements. You should
be able to finish the power snatches in large if not unbroken sets. If you are
moving quickly through the snatches and the burpees, then start to push a
little faster on the back. However, if you are struggling to link multiple snatches
together, then start to pace the bike slower.
• Avoid using singles on the power snatches.
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210920 COMP WOD 3
(Weight)
Lifting - A
Every 1:30 x 10 Rounds For Load:
1 Snatch Pull + 1 Hang Power Snatch
Lifting - B
5 Sets:
10 Unbroken Wide-Grip Strict Pull-ups
10 Seated Snatch Grip Strict Press
10 Supinated Wide Grip Bent Over Row
8 Tempo Good Mornings
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A
• Avoid building up to failure. Instead, find a heavy weight that you can maintain
across as many sets as possible.
B
• You will use assistance for the pull-ups if you can’t complete all 10 in a row.
“Wide grip” means that you will put your hands just wider than your shoulders.
• Use light weight for the snatch grip strict press, which is performed behind the neck.
• Use a moderate loading for the bent over rows.
• During the good mornings perform a 2-second count on the way down, a
2-second count on the way up, and hold at the top for 2-seconds.
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