W.O.D. Friday 3/6/20


W.O.D. Friday 3/6/20

Low Hang Snatch

*You may drop the weight after each rep only to pick it fairly quickly to complete the second rep (3-5 seconds)

*Can be squat or power snatch

-3 sets of 2 at moderate weight

-3 sets of 2 at moderately heavy weight

-2 sets of 2 at heavy weight

Low hang is below the knee and just above floor, but not touching the floor. To start the rep, stand the bar tall first, then lower it down to just above floor.

Score is heaviest set of 2.

4 Rounds for time of…
60 Double Unders
2 Legless Rope Climbs – 15′ white tape
10 Power Snatches 135/95

*Scale Double Unders 2:1 singles or 1:1 bar hops or line jumps

*Scale legless rope climbs with 1:1 normal rope climbs, 5:1 rope pulls/walks, 10:1 Ring rows

*If you do not finish under time cap, add one second per rep not completed to the time cap (Ex – 15:08)

Post your greatest 2 rep low hang snatch and time of WOD!

Extra Work

Accessory/Glamour Muscles

Bench Press/Ring Rows
4 Rounds, alternating movements each full round, for total reps:
Bench @ 185
1:00 On, 1:00 Off
:45 On, :45 Off
:30 On, :30 Off
Ring Rows
1:00 On, 1:00 Off
:45 On, :45 Off
:30 On, :30 Off
…and so on…