Nancy

WOD 121018
1.) Every 40 seconds for 6 minutes (10 total reps)
1 Power Snatch 1 Hang Snatch (full squat) 70% 1R
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:0
*rest 2 minute
2.) Every 50 seconds for 7:30 minutes (10 total reps)
1 Power Clean 1 Hang Clean (full squat) 1 Push Press 70% 1R
Notes: Reps are at 0:00 – 0:50 – 1:40 – 2:30 – 3:20 – 4:10 – 5:00 – 5:50 – 6:40 – 7:3
3.) Nancy
Extra Credit
1a) 3X20 UB GHD Situps – rest 45 sec
1b) 3X7 KB Windmills (7 reps each arm) – heaviest possible, rest 45 sec.
cut and paste link- http://youtu.be/6651sjanpx
We will tinker with these after class if you’re interested.