Friday 9/30/16

WODAPALOOZA

 

On a 19 minute running clock, perform the following two workouts:

WOD 3, Part A- BEFORE AMRAP: Minute 0:00 to 5:00 – Find your 1RM Snatch

 

WOD 4 – Minute 5:00 to 14:00 - 9min ascending AMRAP ladder of:

 

3 Power Snatches

3 Box Jumps      

 

6 Power Snatches

6 Box Jumps     

 

9 Power Snatches

9 Box Jumps

* Increasing each round by 3 reps on each movement

 

WOD 3, Part B – AFTER AMRAP: 

Minute 14:00 to 19:00 – Find your 1RM Snatch

 

WOD 3 is scored as the combined load of part A & part B.

 

WOD 3 Tie-breaker: Heaviest single snatch between A & B.

 

WOD 4 is scored as the total rounds and reps completed within the 9 minute window.

 

 

*Elite/Rx, International Cup, Master’s 35-39, Master’s 40-44:

Power Snatch Load- 75lbs/55 | Box Jump Height- 24in/20

 

*Intermediate/Scaled, Master’s 45-49, Master’s 50+, Youth 16-18:

Power Snatch Load- 75lbs/55 | Box Jump Height- 24in/20 (step-ups permitted)

 

 

WOD 5

17 minute AMRAP:

20 HSPU

20 Alternating Pistols

20 Pull-ups

20 Wall Balls

 

*Elite/Rx, International Cup, Master’s 35-39, Master’s 40-44:

       20 Handstand Push-ups

       20 Alternating Pistols

       20 Pull-ups

       20 Wallballs – 20lbs/14- 10ft target

 

*Intermediate/Scaled, Master’s 45-49, Master’s 50+, Youth 16-18:

       15 Hand-release Push-ups

       15 Goblet Squats – 53lbs/35

       15 Pull-ups

       15 Wallballs – 20lbs/14 – 10ft target

 

 

*Charity Event- Saturday October 1st @ 9 am

~Make sure you invite a friend/family/co-worker/etc…

-$20 each person you bring

-100% of the proceeds goes to The Red Corner Benefit to support a child battling cancer

 

 

 * NUTRITION CHALLENGE! Now thru October 4th!

~Pick up your packets at the gym

 

* We will be having a “Bring-A- Friend” Charity Event the First Saturday of each Month. All donations will go to a different charity each month. $20’s a friend.

Posted on September 29, 2016 .