FRI23SEP2016

WOD

Strength
Back Squat: Find 1RM

Conditioning
“16.2.2”
Beginning on a 4-minute clock, complete as many reps as possible of:
25 Pullups
50 Doubleunders
15 Full Snatches, 95/65
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 Pullups
50 Doubleunders
12 Full Snatches, 115/75
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Pullups
50 Doubleunders
9 Full Snatches, 135/85
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Pullups
50 Doubleunders
6 Full Snatches, 165/105
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 Pullups
50 Doubleunders
3 Full Snatches, 185/125
Stop at 20 minutes.

SCALE PROPERLY: Every athlete should reach the 2nd round and most should reach the 3rd round. Scale pull-ups and double-unders accordingly. If needed, scale snatches to 50-60% and stay at one weight for the entire workout.
R+: see Power and Grace Instagram

EXTRA

Strength
EMOM for 12 min:
E- 3 weighted pullups
O- 3 weighted Dips

Skill
5 sets
2 wall walks + 2 strict HSPU + 4 Lateral steps in each direction

Post Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s