Return to site

WOD - Friday, 12/7/2018

Sunday, 12/9, 6PM
Bring your favorite holiday dish. Wear your coziest PJs (ugly sweaters are OK too!)
There will be Kosher and non-Kosher foods available.


Mon., 12/24: A.M. classes only (6/ 7/8)
Tues., 12/25: CLOSED
Mon., 12/31: A.M. classes only (6/7/8)
Tues., 1/1/2019: CLOSED (there may be open gym hrs - stay tuned)

Snatch WU #1
With an empty bar or PVC
4 Hang snatch high pulls (1" above knee)
4 High hang snatches (Pockets)
4 Snatches (mid-shin)
x 3

A. Weightlifting: Hang Snatch Complex (5 x 4)
5 Sets:
1 Snatch Pull
1 High Hang Power Snatch (pockets)
1 Hang Power Snatch (1" above knee)
1 Low Hang Power Snatch (1"above ground)
Build t a moderate complex. If you miss that means youve gone too heavy.

A. Metcon
"Take the High Ground" (5 Rounds for time)
On the 4:00 x 5 Rounds:
12/9 Calorie Bike/Row
9 Barbell Facing Burpees
6 Power Snatches (95/65)

Rest remaining time.

Record each round.

Each round should take no more than 3:00 giving you at least a minute to recover in order to attack each round fresh.

Snatch weight should be light enough to go unbroken throughout.

All Posts

Almost done…

We just sent you an email. Please click the link in the email to confirm your subscription!

OKSubscriptions powered by Strikingly