Snatch Complex – WOD Penalty

Jenn
Jenn

Strength
EMOM10
1 Hang Squat Snatch
2 Overhead Squats

Level 1- Hang Power Snatch

WOD
For 20 Minutes
Every 4 Minutes Complete*
300m Run
6 Power Snatches
8 Overhead Squats (115,75)
10 Toes to Bar

Level 2 (95,65), 5 Power Snatches, 6 Overhead Squats, 7 Toes to Bar
Level 1 (75,45), 200m Run 5 Reps of each

• Athletes should scale so they can complete that first round in no more than 3 minutes. For every round not completed in 4 minutes bike 25/20 calories on the air dyne.

Butts @ Guts Class
7:00 – 7:45pm in Southie Green

Who doesn’t like strong hips and tight abs? This class does not count toward your weekly membership. Come check it out!

12 Comments

  • Ryan Gould

    09/01/2015 @ 1:59 am

    EMOM: 95#..working on form
    WOD: L2, no misses

  • jason barrow

    09/01/2015 @ 12:48 am

    EMOM: 135#
    WOD: L2, no misses

  • Andrea Cooke

    09/01/2015 @ 12:41 am

    EMOM:145
    Wod: all complete at 95# (hang instead of power)

  • Trevor Crean

    09/01/2015 @ 12:21 am

    115#
    L2 no missed rounds.

  • Brendan Cottam

    08/31/2015 @ 11:50 pm

    Emom – 175
    WOD – RX 0 rounds missed

  • Brian M. Maser

    08/31/2015 @ 6:53 pm

    EMOM: 166#
    WOD: Rx

  • Jason

    08/31/2015 @ 3:59 pm

    Strength: 135#
    WOD: Rx no rounds missed, though close the last 2 with about 15 seconds left.

  • Alec

    08/31/2015 @ 3:06 pm

    165lbs, Rx done- 1st round 1:35 time left, last round :55 left

  • Petra

    08/31/2015 @ 1:25 pm

    Strength: 80#
    WOD: Done @65#

  • Nick Alonso

    08/31/2015 @ 1:22 pm

    EMOM: 115# still working on form
    WOD – 95# with RX reps

  • Eddy

    08/31/2015 @ 12:51 pm

    EMOM: 145#
    WOD: Rx. Nothing worse thank thinking you’re complete after 4 rounds only to hear the clock beep and Mel yell “Last round, Lets Go!” MonDAZE.

  • Mike Quigley

    08/31/2015 @ 12:34 pm

    Snatch/OHS – 165#
    WOD – RX. First round had about 1:20 left. Last round had 16s. That was tough after a week off.

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