Sunday, August 27, 2017

2017-08-28 WOD


When there are more people than boxes... Shane and Lance keeping the intensity high! No surprise they got the top two scores of the day on Tuesday!! Great job guys!

Batman Cycle Week 9

For time:
...50 Wall Balls (20/14#)
...50 Pull Ups
...100 Double Unders
EMOM 5 Burpees. Post time.


Sumo Deadlift
...3x2, build to daily max
...2x2, 90% of daily max
Post heaviest load.


COMPETITORS

For time:
...50 Wall Balls (30/20#)
...50 Chest to Bar Pull Ups
...150 Double Unders
EMOM 5 Burpees. Post time.


Sumo Deadlift
...3x2, build to daily max
...2x2, 90% of daily max
Post heaviest load.


For technique:
...5x2 LH Snatch (90-100%)
...3x1 Full Snatch (same weight)
...3x3 Snatch Pull (5% heavier than full snatch)
Post heaviest load with GOOD technique.


Snatch Balance
...3x3 (70-80% of 1RM snatch)
Post heaviest load.


GHD Work
3 rounds:
...Max unbroken reps of Hip Extension
...Max unbroken reps of GHD Sit-Up
...Max unbroken reps of Back Extension
Post total reps. In comments, you may want to specify how many reps of each movement you got.

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