BENCHMARK

WOD 23/03/2018

A)BALANCE

SLACKLINE

B)SWOD

BACK SQUAT [email protected]%

STRICT PRESS [email protected]%

C)CONDITIONING

“OPEN 18.5”

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups…..

*BARBELL WEIGHT (45/30)

WOD 12/03/2018

A)OLY

EVERY 90″ FOR 2 MIN

POWER SNATCH+3 OVERHEAD SQUAT 1-2 50%

SNATCH BALANCE 3-4 3X50%

3 POSITION SNATCH 5-60% 6-65% 7-70%

SNATCH 8-3X75% 9-3X80% 10- 2X85%

B)CONDITIONING

“OPEN 17.1”

10 DB SNATCH

15 BURPEE BOX JUMP OVERS

20 DB SNATCH

15 BURPEE BOX JUMP OVERS

30 DB SNATCH

15 BURPEE BOX JUMP OVERS

40 DB SNATCH

15 BURPEE BOX JUMP OVERS

50 DB SNATCH

15 BURPEE BOX JUMP OVERS

*DB (22,5/15)

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