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Wednesday WOD 6/19/2013 13.1 Open WOD

By: 6 Comments

Warm up

Junk Yard Dogs

Burgener Warm up

Snatch Balance

10 Five Point Burpees

 

Snatch Prep Work

take 15 mins to practice the Snatch from the hang position (top of the knee)

Practice getting underneath the bar.

3-3-3-3-3

 

WORKOUT 13.1

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burps
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

 

 

 

 

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Scaled WOD

If you have less than 6 months experience or are having trouble with the snatch you will forego the snatch for the Met-con portion and instead do the following.

40 Burpees
Plate ground to over head (45/25lbs ), 30 reps
30 Burpees
plate ground to over head, (45/25lbs ) 30 reps
20 Burpees
Plate ground to over head (45/25lbs ) 30 reps
10 burpees
Plate Ground to over head, (45/25lbs ) as many reps as possible

Comments: 6

  1. Scaled:

    40 burpees
    30 snatches @ 45lbs
    30 burpeees
    30 snatches @ 55lbs
    20 burpees
    30 snatches @65lbs
    (made it through 14 of that last round of 65lb snatches)

    Total reps: 164

  2. Nice work Noelle, you were flying!

    An untimely hand rip stopped me 6 reps into 135#. But, I was way ahead of my Open pace, where I ended up with 122.

  3. Awesomeness! I live how you to are always posting! We have to get the rest of the 6am crew on here.

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