Thursday’s WOD

BattleFit West WOD#3

The Crank

3 Rounds For Time:

12 Power Snatches

12 Air Squats

12 Lunges

12 Jumping Alternating Lunges

6 Jumping Squats

Power Snatch Weight                  Men             Women

Novice                                            65 lbs          45 lbs

Intermidiate/Masters                     95 lbs          65 lbs

Advanced                                      135 lbs         95 lbs

Air Squat:

This is a standard Air Squat a.k.a “bodyweight squat” with the hip crease below a 90 degree angle at the bottom of the movement. At the top of the movement, the hips must be at full extension to count.

Alternating Lunges:

This is a standard Alternating Lunge. The back knee must touch the floor at every repetition to count. Alternate each side after every repetition for a combined total of 12 repetitions.

Jumping Alternating Lunges:

This is a dynamic Jumping Alternating Lunge. Beginning with jumping in the air, you must land in a lunge position. The back knee must touch the floor at every repetition to count. Alternate each side at every repetition for a combined total of 12 repetitions.

Jumping Squats:

This is a dynamic Jumping Squat. Beginning with a jumping in the air, you must land in a squat position with the hip crease below a 90 degree angle at the bottom of the movement.