Wednesday WOD – 042314

Lisa

Lisa

WORKOUT OF THE DAY

Fitness
1. Smolov 3/2 – Click Here for Smolov Calculator
HBBS 7X5 @ 75+% – rest at least 2 minutes

2. 10 minutes to work to a max Power Snatch for the day, then:
EMOM for 10 minutes: 2 Power Snatches @ 80% of today’s max.

Performance
1. Smolov 3/2 – HBBS 7X5 @ 75+% – rest at least 2 minutes

To be completed after Smolov:

2. 12 minutes to work to a max Power Snatch for the day, then:
EMOM for 7 minutes: 1 Power Snatch @ 90% of today’s max.

3. 12 minutes to work to a max Power Clean & Jerk for the day, then:
EMOM for 7 minutes: 1 Power Clean & Jerk @ 85% of today’s max.

4a. 4X8 Strict Weighted Pullups – heaviest possible, rest 60-90 sec.
4b. 4X12 Strict Tempo GH Raise – fast on the way up then 5 sec. count
back down, rest 60 sec. (no swing, start from a position parallel to the
floor)
4c. 4X10 RDL – very heavy, rest 30 sec.