Saturday, April 24, 2021

Performance

Team WOD! Also Individual WOD 🙂

On a continuously running clock:

7 min to establish a heavy single for the day.
1 Snatch

Rest 3 min,

For Time, complete reps of, 9-6-3:
Snatch, 155#/105#
Muscle-Up
Burpee box jump-over, 24″/20″

*one partner working at a time and each partner must complete the reps listed above.
**one partner must complete exactly 3 reps before partner can start.
***all reps of one movement must be completed before moving to the next movement.

Ex Round of 9: Partner A completes 3 snatches. Then, Part B can complete 3 snatches. Continue until both partners complete 9 reps.

Intermediate

Team WOD! Also Individual WOD 🙂

On a continuously running clock:

7 min to establish a heavy single for the day.
1 Snatch

Rest 3 min,

For Time, complete reps of, 9-6-3:
Snatch, 115#/75#
Ring Dips (18-12-6)
Burpee box jump-over, 24″/20″

*one partner working at a time and each partner must complete the reps listed above.
**one partner must complete exactly 3 reps before partner can start. double reps for ring dips.
***all reps of one movement must be completed before moving to the next movement.

Ex Round of 9: Partner A completes 3 snatches. Then, Part B can complete 3 snatches. Continue until both partners complete 9 reps.

Fitness

Team WOD! Also Individual WOD 🙂

On a continuously running clock:

7 min to establish a heavy single for the day.
1 Snatch

Rest 3 min,

For Time, complete reps of, 9-6-3:
Snatch, 65#/45#
Box Dips (reps of 27-18-9)
Bar Facing Burpees

*one partner working at a time and each partner must complete the reps listed above.
**one partner must complete exactly 3 reps before partner can start. triple reps for ring dips.
***all reps of one movement must be completed before moving to the next movement.

Ex Round of 9: Partner A completes 3 snatches. Then, Part B can complete 3 snatches. Continue until both partners complete 9 reps

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