Weighted Pullup: 5-4-3-2-1
Conditioning:
"Death by Squat Snatch"
- With a continuous running clock, do one squat snatch the first minute, two the second minute ... and so on, until you cannot complete the allotted number of reps for that minute.
Advanced: 135# for men/ 95# for women
Intermediate: 95#/ 65#
Beginner: 65#/ 45#
* If you cannot do squat snatch, practice squat snatch, use a power snatch for the WOD
* The weights are merely suggestions. If you do not feel comfortable with those weights, feel free to go even lower. This is supposed to be difficult though, you SHOULD NOT pick a weight that allows you to get 15+ minutes in this workout. If you get 15+ minutes using the advanced weights, you are an absolute BEAST.
WOD DEMO. * Remember, with the way this WOD is set up, the first few rounds of this video will be very uneventful. Skip to the last few minutes if your just interested in seeing squat snatch repetitions. In this video: 8 full rounds completed and 4 reps completed in the 9th minute.
Post Pull up Weights and Snatch Rounds and Reps to comments
No comments:
Post a Comment