March 5, 2010

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March 5, 2010

Peeps! This is a Double. A Two A Day Sectional / CF Games / Affiliate Cup Prep WOD. No time to do the whole thing? Classes will be doing part 2 with some technical snatch work to stay within the hour

part 1:
A1. Hang Squat Snatch - 1,1,1,1,1,1,1; rest 180 sec
A2. Ring Dips - amrap in 30 sec x 7 sets; rest 180 sec

rest as needed

part 2:
for time;
30 wall balls - 20/14# to 10 ft
80 double unders
20 KBS - 2/1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees

post loads, notes and times to comments

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Comments

0 # SarahC 2010-03-05 01:44

Today is a rest day for me, hopefully i can do part of this tomorrow! By the way, I hope everyone has been watching the WODs from other sectionals that have taken place - all very doable so far!

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0 # Libby 2010-03-05 05:28

No time to do both parts today... did some snatch practice (65 felt fine, 75 awkward but doable)

Part 2 scaled to:
16kg KB swings (not 24 kg)
30 knee raises (not toes to bar... not even knees to elbows!)
10 strict chin-ups
Time: 15:45

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0 # Max@UCD 2010-03-05 13:32

did 21-15-9 225lb deadlift and 135 lb ohs

took about 8 mins...dunno for sure because the clock reset twice

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0 # TaraG 2010-03-05 15:19

Tony, Will and I did our snatches and dips (they were on rings, me on bars), and by then it was almost 7 am. Will and I dug in for part 2, and I did: 30 wall balls with 8# ball, 80 single unders, 20 8kg kbs, 30 knees in general direction of bar, 50 walking lunges, 20 chin ups with green band plus purple band plus "Scott-boost," and 20 burpees with paralettes and a slight movement toward the ground instead of a pushup.

time of 18:42.