EMOM x 8 mins
 0:30on/:30 off

odd: 15 russian swing - start light and increase KB  weight each round. Put them back NEATLY

even: jump rope
2 - single unders
4 -  Jogging singles
6 - Backwards singles
8 - freestyle 
8/20/2019 - WOD

Score Type:: Rounds and Reps

WZA QUALIFIER WORKOUT

AMRAP x 9 minutes

3 Hang Power Snatch 75/55#
3 Over Head Squat 75/55#
30 Double unders
 
Barbell reps increase by 3 per round
Double unders stay at 30 reps each rd.

Must fully Deadlift bar before hang snatches and must STAND each rep FULLY!!

score = rounds completed + reps

e.g. Round of 18 Hang Snatch + 4 Over Head Squats = a score of   15 + 22


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CORE:

30-20-10

ALT v-ups
Ball slam 30/20# 
COMPLEX:

Power Clean
Hang squat Clean (BK)
Front Squat
Push Jerk
Split Jerk

65-75-% of Jerk or PC


8/20/2019 - Lift/Complex

Score Type:: Not Scored

2 sets

Clean + 3 split Jerks
80% of Split
———
2 sets
Clean + 2 split Jerks
85%
———
4 sets
Clean + Split Jerk
90%

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Comments

Cara Walls

Cara Walls 4 weeks, 1 day ago / Reply

8/20/2019 - Lift/Complex:
Notes: 90%=100#

Teadie Marie Fajardo-Becker 1 month ago / Reply

8/20/2019 - WOD: 4 + 7
Notes: 45 lbs

James Lee

James Lee 1 month ago / Reply

8/20/2019 - WOD: 9 + 16
Notes: 55# Du got me. need to work on du

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