Wednesday, August 17

[wod date=”2016-8-17″]

You can rest as much as needed between the Hang Power Snatch and the Back Squat. To save time, you may go straight into the set of the Back Squats. When youare fresh in the earlier rounds, this makes the most sense.

The Barbell needs to be taken from the ground though. Aim to maintain a similar score each round, rather than going to full failure on the first few sets and not having much left in the tank for the later rounds.

For the scoring, take your total time and deduct your total (all 7 rounds) of Back Squat score from it as if the reps = seconds.

Beyond RXD


Back squat

NOTE: Perform 1 set of a heavy(ish) double on the 2 minutes. The reps should be fast and smooth. Decrease in weight if they begin to get sticky or grindy, however this should be a heavier weight than last week’s triples.


3 Rounds for quality:
25 Hip extensions (25/15)
20 Double KB swing (53/35)

NOTE: Hold a plate for the hip extensions if the 25 unweighted reps are not a challenge for you. For the swings, have a KB in each hand, and with a slightly wider stance swing both to eye level simultaneously. These should be difficult, but done as one set, so decrease the weight if you are unable to get the 20 reps in a row.