4 rounds
EMOM for 12 minutes, alternate through the following
Every 3 minutes for 12 minutes
Work up to a heavy set.
Then for form, 3 rounds of
Results: Overhead Squats 75-85-95-105lbs. Snatch Balance 65-75-75lbs.
EMOM for 12 minutes cycle through the following (4 sets of each)
Then every 2 minutes for 10 minutes
Then 2019 Qualifier WOD #1 from Wodapalooza…
AMRAP in 9 minutes of
Results: Overhead Squats 65-75-85-95-100lbs. Metcon 4 rounds plus 14 reps.
Continuing my quest to improve my OHS/Squat Snatch, this is the third week in a row of doing one or the other.
4 sets of the following (taken from Kari Pearce’s post on Instagram)
Then 3 rounds of
Then every 2 minutes for 12 minutes
Then for total calories/reps do 8 rounds of 20 seconds work / 10 second rest Tabata for each of the following, rest 2 minutes between
Results: Core workout was really good. Overhead squats worked well, I even completed 3 reps at 95lbs since the first one was so good :). Tabata 1 – 23 calories, Tabata 2 – 83 reps.
3 rounds of Sots Presses
Raise heels with some 5kg plates if necessary.
Then 3 rounds of
Then still with an empty bar complete 3 rounds of
Then 5 rounds of
Then AMRAP in 15 minutes of
Results: Sots presses worked OK. An empty bar was too hard in a full squat position so switched to a PVC Pipe. For the AMRAP 3 rounds plus 7 reps. Squat Snatches were OK, but took a lot of concentration. Was able to get in 5 reps unbroken most of the time once I got the rhythm.
Goat day today working on Overhead Squats and Squat Snatch.
EMOM for 5 minutes
Take 15 minutes and work to a heavy complex of
Then 3 rounds of
Then take 15 minutes to work up to a heavy
Results: Complex got up to 80lbs. Squat Snatch and Snatch Balance went surprisingly well. Snatch Balance 45-65-65lbs. Overhead Squat got up to 100lbs.