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  • Writer's pictureCoach Rob

WOD for Monday 231218

"THE GRINCH'S SMALL HEART GREW THREE SIZES THAT DAY"

4 sets @ consistent effort


In a 2-minute window

250m Row

Max Shuttle Runs in the time remaining (50ft)


-rest 2 minutes-


In a 2-minute window

10 Shuttle Runs (50ft)

Max meter Row in the time remaining


-rest 2 minutes b/t sets-

*Every 25m of row= 1 rep

*Shuttle Run - 1 rep is 50 ft (25ft down, 25ft back)


STRENGTH - 12 MIN

1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 60% 1 RM Snatch

1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 65% 1 RM Snatch

1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 68% 1 RM Snatch

1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 70% 1 RM Snatch

1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 72-72+% 1 RM Snatch

In time remaining practice full snatch at 70-80% 1RM


*Pause Snatch: Pause for 2 seconds in the receive.

*Slow Snatch Deadlift: 5 second ascent and 5 second descent.

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