Competitors

Week of 12/9/19

Wednesday

Power: Coach Mark’s Favorite Snatch Ladder

2 times through (rest 5 min b/w)

  • 5 reps @ 95/63
  • 4 reps @ 115/83
  • 3 reps @ 135/93
  • 2 reps @ 145/98
  • 1 rep @ 155/103

 

WOD: FranRAP10

10 min AMRAP:

  • 3 thruster (95/63)
  • 3 pull-ups
  • 6 thruster
  • 6 pull-ups
  • and so on

 

Cashout: Core

40 medball sit-ups

 

Saturday

Power: Coach Mark’s Second Favorite Clean Ladder

3 times through (rest 1 min b/w)

  • 1 rep @ 155/103
  • 1 reps @ 175/113
  • 1 reps @ 195/123
  • 1 reps @ 205/133
  • 1 rep @ 225/143

 

WOD: 2014 Masters Chipper

For time:

  • 40 box jump-overs (24/20)
  • 20 toes to bar
  • 40 wall balls (20/14)
  • 20 ring dips
  • 40 wall balls
  • 20 toes to bar
  • 40 box jump-overs