WOD 09/27/17

 

A3: 3 RFT of:

9 Each Alternating D.B. Power Snatch (45/25#)/

9 T2B/

9 Calorie Row (8/5)
5 Minutes To WU + @85% Somewhat Hard Pace (Not Sustainable); Rest 3-6 Minutes

– 3 Minute Cap

A2: For Quality-
20 Ring Rows @21X2; Rest 30 Seconds/
15 Strict Chin Up @21X2; Rest 30 Seconds/
10 Strict Dip @21X2; Rest 30 Seconds
1 Round @ Tempo; Exactly 30 seconds rest between movements.

B: Snatch (10 Minutes To A Heavy Triple)

3 Minutes To WU + 10 Minutes To A Hevy Triple without press outs or misses.

Compare To 09/01/17.

C: Power Clean + Hang Clean (BTK) + Jerk (1 EMOM X 10 Building)

5 Minutes To WU + 1 EMOM X 10 Building to a Max for the Complex, with no misses or press outs.

Compare to 08/09/17.

D: 3 RFT of:
12 Ring Dip/
8/6 Calorie Air Bike/
4 G2Sh @75-85% of C.
5 Minutes WU + @85% Somewhat Hard Pace (Not Sustainable); Rest 5-9 Minutes

For Ring Dip, scale to band assisted or 2:1 HRPU.

Sub Air Bike with Row if necessary.

For Ground To Shoulder, choose a Power or a Full Squat Clean.

– 4 Minute Cap