10 Almeida St
East Providence, RI 02914
(401) 438-0637

Saturday December 5th WOD

December 04, 2015

Strength/Skill

Coaches Choice

Metcon:  Jack and Jill Comp 

WOD 1

9 min AMRAP

Score will be total reps completed:

10 Partner 10 Deadlifts 365 (270)

20 Burpee over bar

30 DU’s (90 singles)

45lb bar will be loaded as follows

RX male side = 3-45’s and 1-25, Female side 2-45’s and 1-25

Scaled= male side= 3-45’s Female side 2-45’s

Teams will decide who and how many reps they do for the burpee over bar and DU’s

 

Rest 10 min

 

WOD 2

 

8 min AMRAP

Score is total reps up the ladder

2 HSPU (HRPU)

2 Power Snatch 115/75 (85/55)

4 HSPU (HRPU)

4 Power Snatch 115/75 (85/55)

6 HSPU (HRPU)

6 Power Snatch

8 HSPU (HRPU)

8 Power Snatch  and so on till time ends

 

Teams decide who does what reps and how many

Cannot start reps until you tag your partner

HSPU’s will have 25lb plates and abmat in the middle

At least one foot must make contact with wall in full locked out position before coming of wall

HRPU’s must have both hands visibly clearing ground. Hips, knees, and arms must be locked out for the rep to count.

 

 

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text