Sunday, December 09, 2018

2018-12-10 WOD

Class

Stamina Squatting (Final Week)
EMOM for 12 minutes:
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 70% of 1RM Front Squat For Both Lifts. Record load.



"Jump Start"
For Time:
...60 Double Unders, 30 Dumbbell Snatches (50/35#)
...60 Double Unders, 30/21 Calorie Row
...60 Double Unders, 30 Toes to Bar
...60 Double Unders, 30/21 Calorie Row
...60 Double Unders, 30 Dumbbell Snatches (50/35#)
Record time.



Competitors

From CompTrain (2018-12-03), copied here for convenience:

Stamina Squatting (Final Week)
EMOM for 12 minutes:
...Odd Minutes: 3 Front Squats
...Even Minutes: 6 Back Squats
Barbell Loaded at 70% of 1RM Front Squat For Both Lifts. Record load.



Snatch Complex
5 Sets:
...Power Snatch + Hang Squat Snatch + Squat Snatch
Record heaviest load.



Ring Muscle-Ups
AMRAP 2:
...Max Ring Muscle-ups
Rest 1 Minute
AMRAP 2:
...Max Ring Muscle-ups
Record total reps.



"Jump Start"
For Time:
...60 Double Unders, 30 Dumbbell Snatches (50/35#)
...60 Double Unders, 30/21 Calorie Row
...60 Double Unders, 30 Toes to Bar
...60 Double Unders, 30/21 Calorie Row
...60 Double Unders, 30 Dumbbell Snatches (50/35#)
Record time.

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