Strength:
OFF
Conditioning:
As many rounds as possible in 10 minutes of:
1 Squat Snatch (135# for men/ 95# for women)
1 Squat Clean (225#/ 155#)
1 Back Squat (315#/ 225#)
Intermediate:
1 Squat Snatch (95#/ 65#)
1 Squat Clean (135#/ 95#)
1 Back Squat (225#/ 155#)
Intermediate:
1 Squat Snatch (65#/ 45#)
1 Squat Clean (95#/ 65#)
1 Back Squat (135#/ 95#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w David Charbonneau and Thomas Maresca
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Had a blast doing this one. I did this at the "intermediate" weight (95,135,225). (rather than captain america I feel like captain intermediate). though it was my first time doing both squat snatches and power squats, they felt pretty good and the weight was doable. The hard part for me was the squats - but we all know my weakness is strength.
ReplyDeletegood job bearded hero!!
ReplyDelete9 rounds plus 1 snatch and 1 clean as prescribed.
squats killed me =[