Sunday, September 16, 2018

2018-09-17 WOD

Class

EMOM for 11 minutes:
...Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)
...Minute 4: Rest
...Minutes 5-6-7: 2 Squat Snatches (70-73-76%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Snatch (80-82-84%)
Record heaviest load.



"E-Brake"
3 Rounds For Time:
...400 Meter Run
...20 DB Snatch (50/35#)
...20/15 Calorie Bike
Record time.



Competitors

From CompTrain (2018-09-10), copied here for convenience:

EMOM for 11 minutes:
...Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)
...Minute 4: Rest
...Minutes 5-6-7: 2 Squat Snatches (70-73-76%)
...Minute 8: Rest
...Minutes 9-10-11: 1 Squat Snatch (80-82-84%)
Record heaviest load.



Back Squat
...3 Sets of 9 (64-68-72%)
*After each set, complete 50% of Max Ring Muscle-ups



"E-Brake"
3 Rounds For Time:
...400 Meter Run
...20 DB Snatch (50/35#)
...20/15 Calorie Bike
Record time.

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