Sunday, October 28, 2018

2018-10-29 WOD

It's Deload Week everyone! Next week (starting Nov 5th for us) is the beginning of a new cycle on CompTrain! You'll notice the lifting percentages and volume will all be light but still keep the intensity high on the metcons!

Class

Back Squat
...3×5 @ 70%
...1×5 @ 75%
Record heaviest load.



Conditioning
AMRAP 15:
...30 Double Unders, 10 Dumbbell Power Cleans (2x 50/35#)
...30 Double Unders, 10 Dumbbell Hang Squat Cleans
...30 Double Unders, 10 Dumbbell Push Presses
...30 Double Unders, 10 Dumbbell Reverse Lunges
...30 Double Unders, 10 Dumbbell Thrusters
Record rounds/reps.



Competitors

From CompTrain (2018-10-22), copied here for convenience:

Snatch Skill
EMOM for 5 minutes:
...Power Snatch + Hang Squat Snatch (60-63-65-65-65%)
Then, EMOM for 5 minutes:
...2 Squat Snatches (70%)
Record heaviest load.



Back Squat
...3×5 @ 70%
...1×5 @ 75%
Record heaviest load.



Conditioning
AMRAP 15:
...30 Double Unders, 10 Dumbbell Power Cleans (2x 50/35#)
...30 Double Unders, 10 Dumbbell Hang Squat Cleans
...30 Double Unders, 10 Dumbbell Push Presses
...30 Double Unders, 10 Dumbbell Reverse Lunges
...30 Double Unders, 10 Dumbbell Thrusters
Record rounds/reps.

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