Thursday, January 03, 2019

2019-01-04 WOD

Class

Squat Snatch
...Minutes 0:00 - 5:00 - Heavy Single Overhead Squat
...Minutes 5:00 - 10:00 - Heavy Single Snatch Balance
...Minutes 10:00 - 15:00 - Moderate Power Snatch + Hang Squat Snatch + Squat Snatch
...Minutes 15:00 - 20:00 - Moderate Squat Snatch Double
Record heaviest OHS load.



"Over and Out"
For Time:
...20 Power Snatches (95/65#)
...20 Barbell-Facing Burpees
...20 Overhead Squats (95/65#)
...20 Barbell-Facing Burpees
...20 Squat Snatches (95/65#)
Record time.



Competitors

From CompTrain (2018-12-28), copied here for convenience:

Squat Snatch
...Minutes 0:00 - 5:00 - Heavy Single Overhead Squat
...Minutes 5:00 - 10:00 - Heavy Single Snatch Balance
...Minutes 10:00 - 15:00 - Moderate Power Snatch + Hang Squat Snatch + Squat Snatch
...Minutes 15:00 - 20:00 - Moderate Squat Snatch Double
Record heaviest OHS load.



"Over and Out"
For Time:
...20 Power Snatches (95/65#)
...20 Barbell-Facing Burpees
...20 Overhead Squats (95/65#)
...20 Barbell-Facing Burpees
...20 Squat Snatches (95/65#)
Record time.



Row Conditioning
Males:
21-18-15-12-9: Calorie Row
Rest :30 Seconds Between Intervals

Females:
18-15-12-9-6: Calorie Row
Rest :30 Seconds Between Intervals

Record total time.

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