WOD 1.26.16

26 Jan

em>Tuesday January 26,192014

Skill / Strength

1- Hang Squat Snatch
1- Full squat Snatch

EMOM= 15 Min

WOD:

WORKOUT 13.2

MEN –
Complete as many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

WOMEN –
Complete as many rounds and reps as possible in 10 minutes of:

75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box

Please be sure to watch the entire workout instruction video (above) for full details.

This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds.

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