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RADD’s Finest 2017

WOD 1: 8 minute cap for all divisions

RX Scaled Masters
Set 1

10 Hang Cleans 95/65

10 Front Squats 95/65

10 Shoulder to Overhead 95/65

 

Set 2

8 Hang Cleans 115/75

8 Front Squats 115/75

8 Shoulder to Overhead 115/75

 

Set 3

6 Hang Cleans 135/85

6 Front Squats 135/85

6 Shoulder to Overhead 135/85

 

Set 4

4 Hang Cleans 165/95

4 Front Squats 165/95

4 Shoulder to Overhead 165/95

 

Set 5

2 Hang Cleans 185/105

2 Front Squats 185/105

2 Shoulder to Overhead 185/105

Set 1

10 Hang Cleans 45/35

10 Front Squats 45/35

10 Shoulder to Overhead 45/35

 

Set 2

8 Hang Cleans 75/45

8 Front Squats 75/45

8 Shoulder to Overhead 75/45

 

Set 3

6 Hang Cleans 95/55

6 Front Squats 95/55

6 Shoulder to Overhead 95/55

 

Set 4

4 Hang Cleans 105/65

4 Front Squats 105/65

4 Shoulder to Overhead 105/65

 

Set 5

2 Hang Cleans 115/75

2 Front Squats 115/75

2 Shoulder to Overhead 115/75

10, 8, 6, 4, 2 reps

Hang Cleans 95/55

Front Squats 95/55

Shoulder to Overhead 95/55

 

WOD 2: 12 minute cap for all divisions

RX Scaled Masters
3 rounds for time

500 Meter row

21 – 15 – 9 Toes to Bar

3 rounds for time

500 Meter row

21 – 15 – 9 Knee Raises

3 rounds for time

500 Meter row

10 Knee Raises

 

WOD 2: 15 minute cap for all divisions

RX Scaled Masters
Complete 2 rounds

30 Alternating Dumbbell Snatches 50/35

30 Burpees over the Dumbbell

30 Single Dumbbell Front Squats

30 Box Jumps 24/20

Complete 2 rounds

30 Dumbbell Snatches 40/20

30 Burpees over the Dumbbell

30 Single Dumbbell Front Squats 40/20

30 Box Jumps or Step Ups 24/20

Complete 2 rounds

30 Dumbbell Snatches 35/15

30 Double Jump Burpees

30 Single Dumbbell Front Squats 35/15

30 Box Jumps or Step Ups 20/18

 

 

 

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