Monday, June 22, 2015

Posted: June 22, 2015 by jmdimitri in WOD

4 sets of:
Pause FS x 1 + 2 FS (4 seconds in bottom of squat, then 2 FS with no pause)

.

10min Amrap

15 Burpees

10 Hang Power Snatch (65/95)

5 OHS 

50m Sprint

.

Fitness Option:

10min Amrap

15 Burpees

10 Alt DB Snatch (25/45)

5 DB Goblet Squat (25/45)

50m Sprint

.

Burpees Challenge:

Int. – 35, Adv – 70, Elite- 80

“Who’s Bad” Master’s Competition  
Billy Carter 1st Place Male 40-44

 

Dino Behler 2nd Place Male 45-49 Sc

————————————————–

Oly 7pm

Warmup

4×4 BN Sotts press 

3×2/30% 5sec pause BS

.

1)Sn pull+Snatch=1

3/65

3/70

3/75 

2×1/80

.

2)Split jerk w 2sec pause in dip

*Settle before recovering

3/65

3/70

3×2/75

.

3)OHL 

6/50

6/60

6/70

6/75

6/70

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