The workout for 3/6/17 is...                                                           

  • By Leslie Friedman
  • 06 Mar, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 3/6  is...


We are in week 6 of 8 for this benchmark cycle. We will retest the week after the Open ends!

Every 90s for 6 Rounds:
- 1 Hang Power Snatch + 1 High Hang Power Snatch + 1 OHS. Start at 60% and add weight each time.

Immediately into…

Every 90s for 6 Rounds:
- 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat. Start at ending weight from snatches (or lighter) and add weight each time.

3-6-9-12 for time:
- Shoulder to Overhead (135/95)
- Lateral Burpees Over Bar
(7 minute cap)

Accessory Work:
Tabata intervals for 6 minutes (20s work, 10s rest for 6 minutes) Gymnastics work. You will alternate between a pulling and pushing movement to benefit your gymnastics benchmark.

Pulling examples: kipping swings, kipping pull ups, toes to bar, ring rows, muscle up transitions.
Pushing examples: Push ups, ring dips, HSPU, HS holds, HS walks, HS shoulder taps, Plank Holds

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