Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3; rest 2 min.
Advanced: Max, -10 to 20 lbs, 2 reps x 3 sets; rest 2 min.
B. Practice KB snatch and TGU for 10 minutes. Do this in 2 heats.
C. AMRAP in 3 MIN.
(1 Turkish Get-Up + 6 Snatches per side + Controlled Turkish “Get-Down”) at each weight before moving on to the next weight. If the athlete completes the sequence for all 3 weights, they can move back to the lightest Kettlebell to accumulate more reps. Weights are as follows; in pounds.
I don't think it matters which arm you use for this. This is Section C of the first WOD at FrostFit in Winnipeg. Give it a try! Keep in mind that the folks competing had to do 2 other stations first, with only a 30 sec rest in between each 3 minute interval.
Advanced (Women): 35, 45, 55
Advanced (Men): 55, 65, 75
Intermediate (Men): 45, 55, 65
Intermediate (Women): 25, 30, 40
Novice (Women): 15, 25, 30
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