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General Warm Up

Extended: Row 500 Meters Hip Mobility/Row 500 Meters Shoulder Mobility/Row 500 Meters Hard


WOD:

WZA 2016 - Indy Online Challenge - Week 2, WOD 3 & 4

On a 19 minute running clock, perform the following two workouts:

WOD 3, Part A- BEFORE AMRAP: Minute 0:00 to 5:00 – Find your 1RM Snatch

WOD 4 – Minute 5:00 to 14:00 - 9min ascending AMRAP ladder of:

·       3 Power Snatches
·       3 Box Jumps

·       6 Power Snatches
·       6 Box Jumps

·       9 Power Snatches
·       9 Box Jumps

·       etc… Increasing each round by 3 reps on each movement

WOD 3, Part B – AFTER AMRAP: Minute 14:00 to 19:00 – Find your 1RM Snatch

WOD 3 is scored as the combined load of part A & part B.
WOD 3 Tie-breaker: Heaviest single snatch between A & B.

WOD 4 is scored as the total rounds and reps completed within the 9 minute window.WOD 4 Tie-breaker: Time it took to complete round of 12's. If did not complete 12's, don't enter tie-breaker.

Individual Online Challenge: Week 2, WOD 3 & 4 Scorecard

Elite/Rx, International Cup, Master’s 35-39, Master’s 40-44:

Power Snatch Load- 75lbs/55 | Box Jump Height- 24in/20

Intermediate/Scaled, Master’s 45-49, Master’s 50+, Youth 16-18:

Power Snatch Load- 75lbs/55 | Box Jump Height- 24in/20 (step-ups permitted)