Workout of the Day

Workout of the Day

2019-02-04 10:00:00.000000
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Power Snatch (EMOM x 10)
Tempo Power Snatch – From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.
Set 1-3 @60%
Set 4-6 @65%
Set 7+8 @70%
Set 9+10 @75%
Metcon (AMRAP – Rounds and Reps)
25 Double-Unders, 5 Power Snatches (95/65)
25 Double-Unders, 5 C2B

Rx+ (135/95) – BMU

1-Mile Run (Time)
Max Effort 1-Mile Run

Accessory-those in the challenge need to complete this!
Metcon (Time)

You will perform 4 holds. You can do up to two attempts of each before moving onto the next hold, with no more than one minute between each attempt and each hold. The highest of the attempts will be used for your score.
* chin over bar hold
* bar hang hold
* handstand hold
* tuck hollow hold

SCORE = highest of the two attempts of each, added together (ex: 30sec chin over bar + 20sec bar hang hold + 40sec HS hold + 60sec tuck hold = 2:30 score in wodify)


Chin over bar hold- can be under or overhand grip. Ends when chin drops below the bar.

Bar dead hang hold- Athlete will hang from the bar as long as possible, with overhand grip only.

Handstand hold- can be done either by kicking up into a handstand on the wall or by walking back into a wall-facing handstand, by doing a wall walk. Those doing the wall-facing hold can only have toes (and possibly nose, but not necessary) touching the wall. You may NOT let your whole body sag and lay on the wall! Keep your core tight! Athletes that cannot kick up and need to do the wall-facing hold, must also have someone to watch the clock for them. Time starts when both of the athlete’s feet touch the wall (for kick-up) or when the athlete is as close to the wall as he can get (for wall-facing).

Tuck hollow hold- athlete will lay on the ground with knees tucked into the chest, shoulders off the ground, and arms outstretched past the legs. Core must remain engaged.

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