Thursday, August 09, 2018

2018-08-10 WOD

Batman Cycle Week 3

Build to a heavy single in the complex:
...1 Snatch Push Press
...2 Pause Overhead Squats (2 sec)
*Focus on strong lockout and solid position in the bottom of the squat. Stand straight up (don't let the hips shift back). Record heaviest load.



For time:
...12-9-6-3 Snatch (115/75#)
...4-3-2-1 Rope Climbs
Time cap of 15 minutes. Record time.



COMPETITORS

"Build to a heavy single in the complex:
...1 Snatch Push Press
...2 Pause Overhead Squats (2 sec)
*Focus on strong lockout and solid position in the bottom of the squat. Stand straight up (don't let the hips shift back). Record heaviest load.



Power Snatch/C&J
...Build to a Heavy Single



For time:
...12-9-6-3 Snatch (135/95#)
...4-3-2-1 Rope Climbs
Time cap of 15 minutes. Record time.



Strongman
3 Rounds AFAP:
...100m Carry*
...50m Sled Push (95/65#) - 25+25
...2 Min Rest
*100/70# Sandbag on one shoulder, 70/53# Kettlebell farmer carry in opposite hand. Switch at 50m.



4 Set Not for Time:
...6 Tempo Glute-Ham Raises (:03 descent)
...12 Bent Over Delt Flyes (elbows remain straight to isolate the rear delt)

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