1st… For Today’s WOD… This Will Not Be How It Is Performed During The Competition…
For The Competition… The BarBell Movement Will Not Change… ALL HANG SNATCHES!!! The KB Weight Will Go Up Each Round…
But… For Today…
You Will Continue To Hang Snatch (HANG SNATCH… NOT HANG POWER SNATCH…) For As Long/Heavy As Possible…
Once That Weight Becomes Too Heavy… You Will Switch The BarBell Movement To Hang Cleans (HANG CLEANS… NOT HANG POWER CLEANS…) …
Once That Weight Becomes Too Heavy… You Will Switch The BarBell Movement To Deadlifts…
Your Score Could Be…
My “Run-Through” Score…
Mando… Rx’d.. 28:32… 90 Hang Snatches… 0 Hang Cleans… 0 Deadlifts…
***DON’T BE LAZY!!! I Performed This WOD All By Myself In The Station… And Just To See How Long It Would Take… I Changed Out The Plates Completely For Every Single Round… I Didn’t Just Keep Adding 10s…***
Or It Could Have Looked Like This…
Rx’d: 28:32… 72 Hang Snatches… 12 Hang Cleans… 0 Deadlifts…
Or Like This…
Sx’d: 28:32… 54 Hang Snatches… 18 Hang Cleans… 18 Deadlifts…
Or Even This…
18# KB… 0 Hang Snatches… 0 Hang Cleans… 90 Deadlifts…
Get It?!?! Not Really?!?! Good…
That’s What The “Huddle Up” Is For!!!
***5AM Early Birds… IF YOU SIGNED UP… SHOW UP!!! WE’LL HAVE SOME GUESTS…***
Happy Friday!!!
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ALRIGHT… HERE WE GO!!!
Skills & Drills…
Deadlift
Hang Clean
Hang Snatch
MetCon…
***Toes To Bar… ADV/Rx’d/Sx’d: M&F… MOD: C.C.***
***KettleBell Hang High Pulls… ADV: M-72lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs… Sx’d: 44lbs/F-26lbs…***
***Double Unders… ADV/Rx’d/Sx’d: M&F… MOD: 135 Singles….***
35 Min TIME CAP!!!
—————————————————————————————————-
For Time:
Buy In: 30 Toes To Bar…
***Then…***
30 Hang Snatches @55lbs/35lbs
27 KettleBell Hang High Pulls
24 Hang Snatches @75lbs/55lbs
21 KettleBell Hang High Pulls
18 Hang Snatches @95lbs/65lbs
15 KettleBell Hang High Pulls
12 Hang Snatches @115lbs/85lbs
9 KettleBell Hang High Pulls
6 Hang Snatches @135lbs/95lbs
3 KettleBell Hang High Pulls
***Then…***
Cash Out: 45 Double Unders… TIME!!!
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3…2…1…GO!!!
10.4.2018 WOD & Scores…
RainCrossStrengthandConditioning 