Sunday, December 16, 2018

2018-12-17 WOD

Class

Squat Snatch
...Minutes 0-5: Heavy Double Overhead Squat
...Minutes 5-10: Heavy Double Snatch Balance
...Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch
...Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)
Record heaviest overhead squat load.



"Dumbbell Freddy Krueger"
21-15-9 reps for time:
...Dumbbell Power Snatch (70/50#)
...Burpees
Record time.



Competitors

From CompTrain (2018-12-10), copied here for convenience:

Squat Snatch
...Minutes 0-5: Heavy Double Overhead Squat
...Minutes 5-10: Heavy Double Snatch Balance
...Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch
...Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)
Record heaviest overhead squat load.



Handstand Push-up Conditioning (Repeat #2 for Open)
5 Rounds, In a 90 Second Window:
...20/14 Calorie Row
...Max Handstand Push-ups*
...Rest 30 Seconds
*Round 1-3: Strict Handstand Push-ups
*Rounds 4-5: Kipping Handstand Push-ups
Record total HSPU reps. Record reps per each round in comments.



"Dumbbell Freddy Krueger"
21-15-9 reps for time:
...Dumbbell Power Snatch (70/50#)
...Burpees
Record time.

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