1) 7X1 Hang Snatch – heaviest possible. EMOM form 7 min
2.) WOD
4 rounds for total working time of
Row 500
5 Burpee Muscle-Up
14 DB Snatches (alternating) 70/50
Rest 2 min
Regional Team follow this scheme: Rest 1:1, 2:1, 3:
Extra credit: (required for regional athletes
1a) 5X2 3-Stop Snatch Pulls – heaviest possible, rest 60 sec
1b) 5X3 Tempo HBBS @ 80% – rest 60 se
The
2a) 3X15 GH Rises – heavy rest 45 sec
2b) 3XME L-Sit Holds – rest 45 sec
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Amy Zynda
13:17:39 (3rnds)
55# snatch, MU progressions, 15# DB snatch (1st go at those)! Time ran out for rnd 4
9
0
Analicia Roberts
17:No idea long time
Womp womp womp is all I have to say ha started with 50 dropped to 40 to get form and not kill myself. Mu non existent today
11
1
Keep up the hard work!
Brooke Allen
28:11
Burpee PUs, 30#DBS 85#Hang snatch
9
1
Thanks for pushing me! This time you were my rabbit! :)
Heather Mae
23:35
Burpee pull ups, 25# DB
7
2
I finished after you, Heather. I think your time is 23:35. Otherwise my time is 25:56.
Ha! Good call, thanks.
Lindsey Koehler
35:27:10 (30# DB & sub 10 BPU for BMU)
Got my first kipping pull-ups today, too! They were all one at a time, but that's a start.
7
1
Good job on your PUs!
Nick Long
25:29:48 35#; MUprogressions
Ran out of time this a.m. (2 rounds) Started over this p.m. and finished (all 4 rounds).
3
0