September 2, 2017

By September 1, 2017 wod No Comments

WOD (8:30am)
Skill
10 sets of the complex:  2 Snatch + 2 OHS
Build across each set to a heavy complex for the day

WOD w/Partner 
AMRAP 15 – Don’t drop the plate!!! 
10 Power Snatch 95/65#
10 OH Situps 45/25 (plate held overhead)
10 Reverse Lunge Steps 45/25# (hold the weight any way you like)
** Any time the plate touches the ground, each partner must do 10 Plate Burpees 45/25#
** One works, one rests and/or holds the plate during Snatches, switch as needed

WOD (9:30am)
In Teams of 3:
Lift 15,000# from Ground to Overhead (Snatch or C&J)
Box Jump 3200″
Lunge Step 1200′  (each lunge step = 4/3 feet – 4 for Male RX and 3 for Female Rx)
** One works, one rests, switch as needed
** Can start at any move but MUST complete that entire move before continuing to the next (ie: can start on Box Jumps but must complete all 3200″ before moving to G2OH or Lunges)
** Strategize and keep moving, tagging your partner(s) in and out as needed to get the moves finished quickly
** 30 Minute Cap, should finish well before that!!

 

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