Tuesday's WOD, 11-21-2017


Skill Transfer Series

Burgener Warm up for Snatch


EMOM x9:

1x Power Snatch + 3x Overhead Squat (OHS)

**Starting at a light to moderate weight (30-40%), athletes will build up to a moderately challenging weight for this complex (70-80% w/ no misses). Any missed lifts will result in athletes deloading by 10-20# and completing the emom. SCALED athletes will stay at a light to moderate weight throughout focusing on technique.


15 min AMRAP:

200m Sprint

3 C2B Pull-ups / Pull-up / Seated Pull-up / Ring Row

3 OHS @50-60% / 6-9 UB Reps...(Rd 1)

200m Sprint

6 C2B Pull-ups

6 OHS…(Rd 2)

200m Sprint

9 C2B Pull-ups

9 OHS and so on until time expires…(Rd 3)

Score Completed Rounds + Reps and record OHS weight. Continue up the ladder as far as possible adding 3 reps to the C2B Pull-ups and OHS each round.


E2MOM x 5 sets (10 minutes)

5 Speed Deadlifts @ 50% 1RM + 1 Rope Climb / 1/2 Rope Climb / 1x Lower + Raise

#Sprint #chest2barpullups #OHS #overheadsquat