This is the third day this week of “compare-to WODs”… the first was Cindy, a benchmark WOD, next an Oly lifting strength day, and today a met-con couplet that we most recently did back in February this year. Not too heavy on the power snatch, a little bit of height on the box jump, and a classic rep scheme of 21-15-9. Check your journal, repeat the load and height to get a post-test… and work your plan to set a personal record. Perhaps your third one this week!
Take a look at the Specialty WOD for 5pm… and decide to do it anyway!
A Regionals WOD on a recent Wednesday night… get yours tonight!Wednesday’s WOD at 7 and 9am, and again at 4 and 6pm
21-15-9 reps/round for time of:
Power snatch 40/30kg
Box jumps 30/24″
Post time and scaling to chalkboard/journals
Compare to Feb 15 2017
Wednesday 5pm Regionals WOD Specialty Class
Regionals WOD 2011 Event 6 (the finale)
For time complete:
Row 20 calories
30 plate-facing burpees (2x20kg stacked)
40 two-arm DB ground-to-overhead (45/35#DB)
50 toes to bar
100 foot overhead walking lunge (20/10kg plate)
100m row (in place of 3x50ft shuttle sprint to finish)
Post time and scaling to chalkboard/journals
see all standards/explanation here
Josh Bridges- 8:35
Annie Thorsdottir-9:48…. they BOTH crushed the competition by MINUTES
