WOD Blog

Tue, Jan 13 2015

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3197 days ago)
R - 1.13.15JCPD 1.13.15

R - 1.13.15


(Check In)
1. Snatch Technique
A. 5x”Second Pull Drill” – stay under 65%
Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a power snatch
B. 5×2 single Power Snatches, climbing – but keep it moderate, not heavy.

2. Clean Technique
EMOMx5: 1x 3-Position Clean
position 1 – mid thigh
position 2 – above the knee
position 3 – the floor

3. Squat
3×6 Front Squat

4. Gymnastics Skills
30 Strict C2B
30 Ring Rows
20 Strict Pull ups
20 Ring Rows


1. Conditioning
3×1,000m Row, rest as needed – goal is maintain your 2k pace from last week across all three sets.

2. Mid-Line Accessory Work
3 rounds NOT for time of:
10 Romanian Dead Lifts
15 Strict TTB
20 weighted Sit ups – feet anchored with DB across chest
25 Weighted Hip Extensions



RonnieYes