Tuesday, 9/12/2017

09/12/2017 - WOD

Score Type:: Total Time

Level 3
For Time:
21-18-15-12-9-6-3
Power Snatch (75/55#)
Pull-Ups

Level 2
For Time:
21-18-15-12-9-6-3
Power Snatch (65/45#)
15-12-9-6-3-3-3
Pull-Ups

Level 1
For Time:
21-18-15-12-9-6-3
Power Snatch (55/35#)
Jumping Pull-Ups
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OTM X 15
Power Snatch Doubles
*Ascending each set
#1 (Mid-Line)
20 GHD Sit Ups
10 Strict Toe to bar
20 Hip Extensions
Recommended: Tuesday or Thursday (Twice)
#2 Strength:
10sets:
2 Clean Pulls
1 Power Clean
1 Squat Clean
*Build to your heaviest set*
Recommended: Monday or Wednesday
#3 Met-Con:
7 Rounds:
2min. Clock:
Row 20 Calories

Comments

Yan Martin 1 week, 4 days ago / Reply

09/12/2017 - WOD: 14:57

John Zarnoch

John Zarnoch 1 week, 5 days ago / Reply

09/12/2017 - WOD: 13:3
Notes: 65 lb 15,12,9,6,3,3,3

Dan Hobson 1 week, 5 days ago / Reply

09/12/2017 - WOD: 7:13
Notes: Pull ups and single arm snatch@45 In China

Katrina Bossotti 1 week, 6 days ago / Reply

09/12/2017 - WOD: 10:12
Notes: RX snatch; 15-12-9-6-3-3-3 pull ups

Sean Lentfer

Sean Lentfer 1 week, 6 days ago / Reply

09/12/2017 - WOD: 11:03
Notes: 15-12-9-6-3-3-3 green/ red band pull up #65

Amy Crawford

Amy Crawford 1 week, 6 days ago / Reply

09/12/2017 - WOD: 13:4
Notes: 45# snatch, red band pull up 15-13-9-6-3-3-3

Rachel Boothe

Rachel Boothe 1 week, 6 days ago / Reply

09/12/2017 - WOD: 11:37
Notes: Pull-ups felt great.. snatch was super grippy

Sam Grant

Sam Grant 1 week, 6 days ago / Reply

09/12/2017 - WOD: 8:15
Notes: 21-18-15-12-9-6-3 15# hang muscle snatch, 15-12-9-6-3-3-3 ring row

Dustin Simone 1 week, 6 days ago / Reply

09/12/2017 - WOD: 10:17
Notes: #75 15,12,9,6,3,3,3 PUs

J Ho

J Ho 1 week, 6 days ago / Reply

09/12/2017 - WOD: 8:52
Notes: 55# Hang Power Clean 21-18-15-12-9-6-3. Pull Ups 15-12-9-6-3-3-3

Carlos Bolanos 1 week, 6 days ago / Reply

09/12/2017 - WOD: 11:31
Notes: 21 18 15 12 9 6 3 15 12 9 6 3 3 3

Ken Hanson

Ken Hanson 1 week, 6 days ago / Reply

09/12/2017 - WOD: 9:1
Notes: Rx snatch, 15-12-9-6-3-3-3 pu

Rebecca Rossi 1 week, 6 days ago / Reply

09/12/2017 - WOD: 8:4

Erin Hendel 1 week, 6 days ago / Reply

09/12/2017 - WOD: 10:52

Tal Short

Tal Short 1 week, 6 days ago / Reply

09/12/2017 - WOD: 10:3
Notes: 185 instagram double

Sarah Wakeman Adler

Sarah Wakeman Adler 1 week, 6 days ago / Reply

09/12/2017 - WOD: 10:22
Notes: Built to 120# touch n go PS before

Ben Knapton

Ben Knapton 1 week, 6 days ago / Reply

09/12/2017 - WOD: 11:43
Notes: 15-12-9-6-3-3-3-PUs

Brendan Crowe 1 week, 6 days ago / Reply

09/12/2017 - WOD: 11:46
Notes: L2 65# 15-12-9-6-3-3-3

Courtney Ahearn 1 week, 6 days ago / Reply

09/12/2017 - WOD: 11:16

Shelby Kreienberg

Shelby Kreienberg 1 week, 6 days ago / Reply

09/12/2017 - WOD: 10:42
Notes: 45# Jumping pull-up Built to 90# in warmup

Thomas Piacentini 1 week, 6 days ago / Reply

09/12/2017 - WOD: 1
Notes: 5 rds: 15 cal row/40 dubs - 7:35

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