151223


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

5 thoughts on “151223

  1. 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

  2. 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.

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