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Home / Uncategorized / “GG3” WOD 6/19/17

“GG3” WOD 6/19/17

0

WARM UP:

400 M. Run or Row

10 Swimmers 

10 Wall Slides

10 Wall Facing OHS

2 Rounds

10 Pass Throughs

10 Good Mornings

10 Snatch Extensions

10 Snatch Pulls

10 OHS

Then:

Mobility

SKILL:

3 Rounds (At a walking pace)

7 Strict T2B

8e Alt. DB Strict Press

8 BB Bent Row

LIFT:

EMOM 10

Power Snatch + Hang Squat Snatch

*Work to a heavy complex.

WOD:

“GG3”

Beginning on a 4-minute clock:

2 Rounds

12 OHS (95/65) (75/55) (65/45) (55/35)

12 T2B

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

2 Rounds

10 OHS (135/95) (95/65) (75/55) (65/45)

12 T2B

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

2 Rounds

8 OHS (165/115) (115/75) (95/65) (75/55)

12 T2B

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

2 Rounds

6 OHS (185/125) (145/95) (115/75) (95/65)

12 T2B

*Stop at 16 Min. 

**Sub. Back Squat for OHS accordingly.

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