Wod Wednesday 6/1/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Front squat 4, 4, 4, 4, 4 climb to a heavy 4

3.     Wod:

 15 minute ladder

  • 1 Burpee Box Jump(24,20)
  • 1 KB Snatch per hand (53,35) then,
  • 2x Burpee Box Jumps(same)
  • 2x KB Snatch per hand (same) ….

Kettle bell snatch options:

  1. Kettle bell high pull
  2. 1 arm KB swing

Cash out: 

 Metabolic conditioning

For total distance
Row 9x(1 minute ON 1 minute OFF)

Joe and Mick

Joe & Mick


Posted in WOD

8 thoughts on “Wod Wednesday 6/1/16

  1. Front squat to 155#…definitely more in the tank but still getting my body back from Murph.
    WOD: 10+10 @ 35#…focused on form and not messing up shoulder…all rounds except the 10’s were unbroken KBSnatch with midair switch…had to put the round of 10 down to switch hands.


  2. Front Squat 185, 225, 255, 257(3). Thought it was 4 sets.
    Wod: 9+15 with 50# DB. trying to save hands with the DB instead of KB.


  3. At Planet Globo:

    Death by Air Squat: EMOM (1 air squat at time zero, 2 at the next minute, 3 at the next, etc up to 20 minutes)

    Death by Front Squat with 60 lbs. Ran out of gas during round 13


  4. Front Squat to 125
    WOD: 9 + 7 (26#)
    Trying to work on my form/efficiency for the kettle bell snatches. Thanks for the pointers, Mick, as always! I felt like they started to click for me towards the end of the wod.


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