Sunday, December 02, 2018

2018-12-03 WOD

Class

Snatch Complex
5 Sets (Building to a Moderate):
...1 Snatch Pull +
...1 High Hang Squat Snatch +
...1 Mid Hang Squat Snatch +
...1 Low Hang Squat Snatch
Record load.



"Freedom Sauce"
AMRAP 3:
...21 Overhead Squats (95/65#)
...21 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...18 Overhead Squats (115/80#)
...18 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...15 Overhead Squats (135/95#)
...15 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...12 Overhead Squats (155/105#)
...12 Lateral Erg Burpees
...Max Calorie Row

Record total reps.



Competitors

From CompTrain (DATE), copied here for convenience:

Stamina Squatting
EMOM for 12 minutes:
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts. Record load.



Snatch Complex
5 Sets (Building to a Moderate):
...1 Snatch Pull +
...1 High Hang Squat Snatch +
...1 Mid Hang Squat Snatch +
...1 Low Hang Squat Snatch
Record load.



"Freedom Sauce"
AMRAP 3:
...21 Overhead Squats (95/65#)
...21 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...18 Overhead Squats (115/80#)
...18 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...15 Overhead Squats (135/95#)
...15 Lateral Erg Burpees
...Max Calorie Row

Rest 3 Minutes

AMRAP 3:
...12 Overhead Squats (155/105#)
...12 Lateral Erg Burpees
...Max Calorie Row

Record total reps.

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