• 10Μαρ
    0 Comments
    WoD 10.3.17

    WoD 10.3.17

    10.3.17
    LEVEL 2 +LEVEL 1
    «OPEN FEVER»
    Warm up + assistant work
    15min mobility

    20 min board briefing with the coaches to scale properly the WoD, and to talk about WoD tactics and  strategy!

    LEVEL 2
    Rx plus: Open 17.3 Rx WoD

    Prior to 8:00, complete:
    3 rounds of:
       6 chest-to-bar pull-ups
       6 squat snatches, 95/65 lb.
    Then, 3 rounds of:
       7 chest-to-bar pull-ups
       5 squat snatches, 135/95 lb.
    *Prior to 12:00, complete 3 rounds of:
       8 chest-to-bar pull-ups
       4 squat snatches, 185/135 lb.
    *Prior to 16:00, complete 3 rounds of:
       9 chest-to-bar pull-ups
       3 squat snatches, 225/155 lb.
    *Prior to 20:00, complete 3 rounds of:
       10 chest-to-bar pull-ups
       2 squat snatches, 245/175 lb.
    Prior to 24:00, complete 3 rounds of:
       11 chest-to-bar pull-ups
       1 squat snatch 265/185 lb.

    *If all reps are completed, time cap extends by 4 minutes.


    Rx: Open 17.3 Scaled WoD
    Prior to 8:00, complete:
    3 rounds of:
       6 jumping chin-over-bar pull-ups
       6 squat snatches, 45/35 lb.
    Then, 3 rounds of:
       7 jumping chin-over-bar pull-ups
       5 squat snatches, 75/55 lb.
    *Prior to 12:00, complete 3 rounds of:
       8 jumping chin-over-bar pull-ups
       4 squat snatches, 95/65 lb.
    *Prior to 16:00, complete 3 rounds of:
       9 jumping chin-over-bar pull-ups
       3 squat snatches, 115/75 lb.
    *Prior to 20:00, complete 3 rounds of:
       10 jumping chin-over-bar pull-ups
       2 squat snatches, 135/95 lb.
    Prior to 24:00, complete 3 rounds of:
       11 jumping chin-over-bar pull-ups
       1 squat snatch, 155/105 lb.

    *If all reps are completed, time cap extends by 4 minutes.
    Note: Squat snatches or power snatches with overhead squats permitted.

    LEVEL 1
    Open 17.3 Scaled WoD

Leave a reply

Cancel reply
Facebook Auto Publish Powered By : XYZScripts.com