WOD 151223:
BBG
With a running clock…
1) At 0:00 begin: EMOM for 7:00 (7 total sets)-
1 Power Snatch – begin around 70% of max Power Snatch and work to a max for the day
2) At 10:00 beging: 1:30 ME Power Snatches @ 75% of max from #1
Strength/Skill
1a) 1X3@80%, 2X2@85%, 1X1@95%, 1X1@100% 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
For time:
50 Double-Unders
15 OHS 135/95#
100 Double-Unders
30 OHS 135/95#
100 Double-Unders
15 OHS 135/95#
50 Double-Unders
NorCal
Conditioning: 12 Days of Christmas
Outlaw Repeat! Rx 31:23
Bbg: 90k, 12 reps at 70k in 90sec
Strength: 1a) 135k
1b) 45sec each
Conditioning: 9:42
BBG- DND
1a)225, 245, 245, 275, 295
1b)All UB
Cond- 10:34
Bbg: 180
Strength: 1a) off 265. F95%x2 didn’t attempt 100%
1b) done
Conditioning: did yesterday’s conditioning. Kept it between :58-:46 each rnd
BBG
1. 225
2. 14@165
Strength
A. Off 325. Hit 325 for the max and was a real struggle but got it.
B. Done. First round ub so hit 15 lbs after.
Con. 10:20 struggled with du’s the second set.