WOD – “Isabel“++
30 Snatch (135/95)
For time
Rest 5
Run 1 mile
For time
Rest 5
30 Back Squat (225/155)
Record TOTAL Time as score
WOD Brief
Benchmark workouts allow us to test ourselves against our old self. This is an awesome moment for you to see how your intensity, fueling, rest, and consistency are paying off on your health. We begin with Isabel – 30 very fast snatches. The weight on the bar should be something you can handle at speed and in the power position. Squatting for the last few reps is atypical.
Scale the weight on Isabel as needed. Your goal is sub 3 MINUTES. That isn’t a number for everyone, but that is our target. Even with a super light barbell, you’ll have to keep focused and diligent across those 3 minutes to get it done. That demands consistency in movement, rest, and just grit to get it done.
We will do some WOD Prep where you’ll build up weight. If you are needing to adjust the weight down, 80-82% of your 1RM Power Snatch is a good calculation.
Go fast, leave it all on the bar, and focus on position. Position today = keep that bar close on the way up. 2 WOD strategies for Isabel – a massive set followed by rapid singles, or singles from the start with near zero rest. If you know you can sprint at a high heart rate and move the barbell – go for it!
We then rest for 5 minutes and hit a 1 mile run. Trueforms are there as needed. If the lighting is good outside you can do the street course. Building is 12 laps.
Rest again, and now we return to heavy back squats – 30 of them, from the rack.
Box Brief
Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.