THURSDAY, NOVEMBER 1ST 2018

Home / WOD / THURSDAY, NOVEMBER 1ST 2018
Ryan Barlow | October 31, 2018 | no comments |

A) WEIGHTLIFTING (FOR WEIGHT)

Make sure you are ready and warm for both movements. Start at about 60% of your 1RM. Add weights in between sets if form allows.

EMOM x 4min.
3 Hang Power Snatch
EMOM x 4min.
2 Hang Power Snatch
EMOM x 4min.
3 Hang Power Clean
EMOM x 4min.
2 Hang Power Clean

*Your score is your heaviest 2 Rep Snatch + 2 Rep Clean (eg. 135 + 185 = 320)

B) METCON (FOR TIME)

“Annie Bought a Kettlebell” (15min. Time Cap)

50-40-30-20-10
Double Unders
Sit-Ups
Russian KB Swings (53/35)

MRx: KBS (44/26)
S1: KBS (44/26), Sub 3:1 Single-Unders (150-120-90-60-30)
S2/MS: KBS (35/22), Sub 3:1 Single-Unders, Start at round of 40

*If you get Time Capped (which is likely) please enter 15:00min.

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