02.19.2014

 In WOD

Warm Up

2 Rounds

  • 5 Inchworms
  • 10 Good Mornings
  • 15 Russian KBS

Strength/Skill

4 Sets

  • A1: Deadlift x 6-8 reps @ 2011 (Perfect posture and mechanics!) – Rest 60 seconds
  • A2: Ring Push Ups x AMRAP-1 @ 1010 – Rest 60 seconds
  • A3: Strict Toes to Bar x 8-10 @ 2011 – Rest 60 seconds

MetCon

In teams of two, with only one person working at a time, partners will alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:

  • 10 KB Snatch (53/35)
  • 10 Wallball (20/14)

The “resting” partner will count and judge the working partner’s reps.

We are looking for the KB to locked out and must pause at the top. Look for a straight line from wrist, elbow, shoulder, hip, knee, and then ankle. This is what I mean when i say “stacked”.

Wallballs need to reach the target at the top and ensure we have depth in the squat.

Use lighter loads if necessary to ensure standards are met.

 

 

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