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WOD 151216:
BBG
EMOM for 10:00 (10 total sets)-
1 Power Snatch – begin around 70% of max Power Snatch and work to a max for the day
Strength/Skill
1a) 1X3@80%, 1X2@85%, 1X1@90%, 2X1@95% Paused Front Squats (3 count pause in bottom, no bounce to stand) – rest 90 sec.
1b) 4X60 seconds Ring Lockout Holds (hold lockout at finish position of dip) – add weight if you complete the first :60 UB, rest 90 sec.
Conditioning
5 rounds of:
Row 500m (all out effort)
7 Power Clean & Push Jerks 155/105#
Rest 1:1
BBG
190 200f
Strength
1a) off 320 failed@95%
1b) done UB
NorCal
BBG: 205
Strength: 1a) 360 1b) :45, :45, :30, :35
Conditioning: Ran, All Rowers were
Taken! 11:38 TWT / 2:21 – 2:20 – 2:18 –
2:19 – 2:20
Bbg: 175 f.250
Strength: 1a) off 270
1b) 60,45,35,35
Strength: 3:10, 2:51, 2:45, 2:47, 2:53
BBG 155-225
Strength
A. Off 325
B. Done with about 15 lbs
Con
2:40/2:50/2:46/2:48/2:53
BBG 155-225
Strength
A. Off 325
B. Done with about 15 lbs
Con 2:40:50:46:48:53