Saturday Morning
WOD #1
Snatch(power or full) x 5 reps (135#/95#)
Short Sandbag Carry (90#/70#)
Snatch(power or full)x 4 reps
Sandbag Carry
Snatch(power or full) x 3 reps
Sandbag Carry
Snatch(power or full) x 2 reps
Sandbag Carry
Snatch(power or full) x 1 rep
Scaling will be:
Snatch 115#/75#
Sandbag Carry 70#/50#
More scaling will be on an as needed basis.
Saturday Afternoon
WOD #2
Complete 5 rounds for time of:
Deadlifts x 7 reps (275#/185#)
30 Air Squats
7 Handstand Push Ups
Scaling will be:
Deadlift 225#/135#
Handstand Push Ups: 2 abmats under head
More scaling will be on an as needed basis.
* Sunday's WOD will be announced Saturday evening *
* The standards for range of motion will be posted soon *
Oh hell yeah... this is better then the Catalina Wine Mixer (POW!)
Posted by: Matt | 04/12/2009 at 09:39 PM
will ladies be using a mens bar for the snatch's or will there be womens bars?
peace
Posted by: peter | 04/13/2009 at 04:23 PM
WHOA that "short sandbag carry" is vague. And 2 abmats under the head for HSPU -- bizarre! Can't wait to see this! WOD#1, snatches and sandbags, is gonna be crazy to execute.
Posted by: Kirez | 04/13/2009 at 09:20 PM
Since the scaled version for the HSPU is "two" ab mats whats the standard??
Posted by: Robin | 04/14/2009 at 09:22 AM