WOD:
A. Snatch and Pull-up Training Complex: 4 rounds (16 minutes)
1st minute: 1-3 reps: 1 rep = 1 power snatch to OHS to hang squat snatch (can’t drop bar)
2nd minute: rest
3rd minute: 1-5 reps: 1 rep = 1 pull-up to 1 chest to bar pull-up to 1 bar muscle-up
4th minute: rest
B. 8 minute ascending AMRAP of:
2 over the bar burpees
2 hang power snatch 95/65 (55 and over 75/55)
2 pull-ups or chest-to-bar pull-ups or muscle-ups (bar or ring)
4-4-4, 6-6-6, 8-8-8…continuing pattern until time expires.
Kevin! Pat! Nice work friends 🙂
Kevin, Pat and Clay looking good on those box jumps! Nice work 🙂
Three CFHSV athletes showing out. Nice work Kevin, Pat, and Clay! Keep training and showing out!
Great work Kevin! You make it look easy!
Nice ups Kevin, Pat, and Clay!
There u go
A1) 115(1)-115(3)-115(3)-115(3)
A2) 2-2-2-2 (pullup, C2B, bar MU attempt)
B) 8+3 Rx w/C2B
A. 120# x1x4
Pull-ups and CTBx1x4
B. 4+21( 95#, pull-ups)
65# power snatch, snatch grip press, hang snatch
8+4 step over
Also thanks to all who worked on the rig this weekend! MUCH APPRECIATED.
A: 65#
B: 1 chin over bar, 1 c2b, 1 bmu attempt
C: 8+12 rx with c2b
Yay Kevin, Pat and Clay!!! Looking awesome!!!
A. 135(3) across, 3-4 pull-up/c2B/bmu each round
B. 8+21 Rx. ring MUs
8 + 23 Rx / CTB
8+24 rx bar