Back to All Events

Friday November 14, 2014

Friday

Wod:

Competition:
3 Rounds for Time
-10 Power Cleans 135/95
-10 HSPU
-10 Burpee Box Jumps
-10 OHS 135/95
-10 Strict Pull Ups
-10 Squat Snatch 135/95

-row 500m

-rest 1 min in between rounds

 

General Fitness: 
Weights 95/65
Knee raises or knees to elbows if you don't have toes to bar.

Beginner:
Weights 45/35
Instead of squat snatch do a power snatch
If you don't have Toes to Bar do Knees to elbows or knee raises

**Scale the snatch weight to a weight that you can finish all 10 reps in 2 minutes or less. Do not scale to a power snatch.

**Use a weight you can go unbroken on the power cleans and OHS for the most part. If you have to break a little after the first round or 2 that’s ok, but the goal is to keep moving. If 10 strict pull ups will take you forever scale to 5 or 7. If you don’t have strict pull ups, scale to a band and still go without any swing.

Earlier Event: November 13
Thursday November 13, 2014
Later Event: November 15
Saturday November 15, 2014