1) Snatch Complex Ladder -- Snatch, Hang Snatch, Snatch Balance, OHS
Guys begin @ 115 and go up by 10#
Girls begin @ 85 and go up by 5#
(EMOM if alone, if two or 3 people, just cycle through as fast as possible Minimum 10 minutes, so for ex. if you cannot get the 6th weight, go back down to the 5th weight and continue on until 10 minutes - treat it first as a ladder that could come up in competition, secondly as a training piece)
2) Alternating Double Tabata (16 rounds, alternate between 1 and 2):
1. Chest-to-Bar
2. Weighted Pistols (44/35#)
*Score is worst round of each (i.e. CTB - 6, WP - 8)*
3) With a 25 minute running clock complete:
2 Rounds of:
200m Farmers Carry 55/35# (cut across grass)
10 Manmakers 55/35#
at 12mins begin:
5min EMOM:
Sled Push Curb and Back (45#/25# on sled)
5min EMOM:
Sled Drag (With Straps on shoulders) D&B (45/25#)
3min EMOM:
Sled Pull (Backwards holding straps) D&B (45/25#)
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ReplyDelete1)Snatch Complex: 145#
ReplyDelete2) Alternating Tabata: Lowest rd c2b=8 Lowest round wp=6
3) Changed the last part because of my back...did 1 round with 20 push up with rows 2nd round did 20 DB push press. Did not check time. Finished with 5 sled drags to the curb and back both forward and backward.
Morning Session:
ReplyDeleteMasters WoD 3 -- 12:08 (HSPU 10/5, 10/5, 7/5/3
Afternoon:
1) Snatch complex - 195 or 205 I think....wasn't really paying attention, didn't feel great.
2) Tabata -- CTB 8 UB each round, Pistols worst round = 4
3) 7.10 -- Sled pushes were all made ~:30s, took 2mins off and we did the sled drags empty, made each in ~:15s -- D&B each time, was a good mental/physical test. This was my first try at that Masters WoD- - pretty fun.