WOD for Thursday 8-4-16

August 4, 2016

Open Prep- Same protocols as Monday/Tuesday.  Approx 90 seconds of rest between sets.  Look to finish all reps in all sets with good control, alignment and form.

Deadlift x 8 x 4

Front Squat x 8-10 x 3

Glute Bridge x 10 x 4

Hanging Leg Raise x max x 3

Farmers Hold x 60 sec x 3


A- 10 Minutes to review the OHS.  This is almost an extension of your warmup, and is not particularly intense.
B- 12 minutes (2 minutes prep, 10 minutes actual) Complex for load  1 Power Snatch, 1 Hang Squat Snatch, 2 Overhead Squats.  Must be unbroken to count.
C- EOMOM to failure  1 Snatch,  1 Clean, 1 Snatch Grip Deadlift, 1 Deadlift.
This is stolen from CFHQ and different than what was posted Sunday.
Athletes can start at whatever weight they want.  So take 95 lbs for example.  I perform 1 rep each of Snatch (power or full)  clean (power or full)  Snatch Grip Deadlift, Standard Deadlift.  The athlete must complete the lifts within 60 seconds.  If I do, I adjust my weights up any amount but minimum 20 lbs (men)  10 lbs (women) and go again.  Once I miss the snatch,  I continue on with just the clean, Snatch Grip Dead, and Standard dead.  When I miss the clean I continue with the two remaining lifts and finally when I miss the SGDL I do 1 deadlift EOMOM till  failure.  Score the heaviest successful load for each lift.  Classes over 5 or 6 athletes will likely share a bar in which case you want to be paired with someone who is roughly comparable in capacity.


  1. Snatch complex 1 rep max 155
    WOD EMOM had to stop at 7:05 for the 7am class. Snatch stop 155. Clean stop 215, snatch deadlift 285, deadlift 285 due to time.

  2. what was your starting weight-Jason

    • 95 then 20 lbs each round. I would start higher next time. Brandon suggested you should get to 4 rounds before you can’t power snatch

  3. Snatch complex – 75
    Work: snatch 75 / clean 125 / sgdl and dl both 175, ran out of time

  4. Snatch complex: 145

    WOD: snatch:155, clean 245 ( matched PR), snatch DL 345, DL 470 PR.


  5. snatch complex: 65
    snatch: 65
    clean: 115
    snatch DL: 155 (jumped up 30lbs & failed at 185)
    DL: 215

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: