Tuesday, September 5 2017

Hang Power Snatch to Power Snatch Primer/Build Up 1-2 reps EMOM x 3min, Rest 2 minutes/Add Weight, x 3 Sets WOD 13 - 11 - 9 - 7 - 5 - 3 Reps For Time: - C2B Pull-ups RX+ Muscle Ups (Ring/Bar) - Power Snatch 115/75 RX+ 135/95 MRX 95/65 Core Development -30 to 50 Hip Extensions -50 to 100 Banded or Barbell Good Mornings Friday Night FIGHT! BLACK: IN TEAMS OF 2 3 Minute AMRAP: Max Reps Power Cleans 205/135 rest 2 minutes 13 Minute AMRAP of: 60 Calorie Row 60 Chest To Bar Pull-Ups 60 Hang Squat Cleans 135/95 60 HSPU *athletes can divide reps as they choose* BLUE: IN TEAMS OF 2 3 Minute AMRAP: Max Reps Power Cleans 155/105 rest 2 minutes 13 Minute AMRAP of: 60 Calorie Row 60 Pull-Ups 60 Hang Squat Cleans 95/65 60 Push-Ups (peel okay) *athletes can divide reps as they choose* RED: IN TEAMS OF 2 3 Minute AMRAP: Max Reps Power Cleans 115/75 rest 2 minutes 13 Minute AMRAP of: 60 Calorie Row 60 Jumping Pull-Ups (wrist folds at bar) 60 Hang Squat Cleans 75/55 60 Push-Ups (peel okay) *athletes can divide reps as they choose* Score = Total Reps Completed (Heavy Power Clean Reps count for 2!)