oh boy.. see the 3 wods for NLI.... (GULP...)
"IT PAYS TO BE A WINNER"
Run, distance unknown. Will be revealed day of.
"LBS AND SECONDS"
Athlete must weigh in
Max Hang Snatch in lbs (1RM) in 4 minutes, total weight divided by bodyweight in lbs
rest 1 min
1k cycle for time, damper setting up to athlete
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Hang snatch athlete must stand all the way up with the bar (snatch deadlift), then from a hang position, Snatch. The bar cannot retouch the ground once its deadlifted to the hang, but the athlete may lower the bar as low as desired without touching the ground. Press outs are ok. Weight cannot touch shoulders or head. Hang Power Snatch is acceptable.
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Hang snatch athlete must stand all the way up with the bar (snatch deadlift), then from a hang position, Snatch. The bar cannot retouch the ground once its deadlifted to the hang, but the athlete may lower the bar as low as desired without touching the ground. Press outs are ok. Weight cannot touch shoulders or head. Hang Power Snatch is acceptable.
"GRIP AND RIP"
Advanced:
For time:
100 doubleunders (each break is 10 airsquats) (Int/Masters no penalty)
20 hspu (females 12 hspu/Masters 10 HSPU/Int 20)
25 powercleans @ 135/95 - Int/Masters: 105
30 toes to bar
35 burpee deadlifts @ 135/95 on bar Int/Masters: 105
40 pullups
100 doubleunders (each break is 10 airsquats) (Int/Masters no penalty)
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Burpee deadlifts are done chest to the bar, no jump required.
Burpee deadlifts are done chest to the bar, no jump required.
Intermediate/masters females
For time:
75 doubleunders
20 pushpress @ 65
30 powercleans @ 65
20 toes to bar
30 burpee deadlifts off bar @ 65
20 pullups
75 doubleunders
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Burpee deadlifts are done off the bar, without a jump
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