WOD Friday 04-23-2021

Complete as many rounds as possible in 12 min. of:

3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders

♀ 105 lb. ♂ 135 lb.

Post rounds completed to comments.
Compare to 151106.

Scaling:
Experienced athletes should choose a load on the barbell that is a moderately heavy weight, yet allows them to touch-and-go or perform fast singles on the snatch and clean and jerk. Similarly, the pull-up variant should be fast and unbroken for the early rounds. Newer athletes should use a dowel or empty barbell and focus on mechanics for the lifting portion, and modify the gymnastics movements. Aim for at least 3 rounds in 12 minutes.

Intermediate Option:
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 pull-ups
36 double-unders

♀ 85 lb. ♂ 115 lb.

Beginner Option:
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 ring rows
54 single-unders

♀ 35 lb. ♂ 55 lb.

2 thoughts on “WOD Friday 04-23-2021”

  1. (Was not feeling up to it today)

    3 rounds, 10 reps – modified
    3 DB snatch (45#) per arm. L+R=1
    6, 75# sandbag clean & jerk
    9 C2B
    54, DUs

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Create your website with WordPress.com
Get started