"Phase 10," Girls Gone Rx Virtual Competition WOD #6
- AMRAP in 10 minutes
- 10 Snatches (135/105 lb)
- 10 Overhead Squats (135/105 lb)
- 10 Pull-Ups
On a 10-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 10-minute clock stops.
Snatch: Athletes will move a Barbell from the ground to overhead in one fluid motion. The Snatch may be performed by way of Muscle, Split, Power, or Squat style. In any variation, the repetition is completed when the Barbell is locked out overhead of the Athlete, in the midline, feet back in line and underneath the Athlete, and with the hip and knees at full extension.
Overhead Squat: All Squats will be full depth with hip creasing passing below the height of the knee and returning back to the standing position with hip and knees fully extended. Divisions with Overhead Squats will hold a Barbell Overhead in the midline of the body throughout the entire repetition.
Pull-Up: Athlete will start from a hanging position with their feet clear of the ground, and their arms straight. Athletes will then bring their chin clearly over the height of the Pull-Up Bar for 1 repetition. Strict, kipping, or butterfly Pull-Ups are all allowed. Underhand, overhand, or mixed grip are all allowed if the standards are met each repetition.
AMRAP in 10 minutes
10 Cleans (135/105 lb)
10 Front Squats (135/105 lb)
10 Jumping Chest-to-Bar Pull-Ups
About the wod
Background: “Phase 10” (a.k.a.: “GGS 20.6”) was the last of 6 total WODs for the 2020 Girls Gone Rx Virtual Competition. The competition is Girls Gone Rx annual Garage Gym series. The event took place on June 10-28, 2020 and is co-ed. There are two workouts per week, one strength and one conditioning, announced on Wednesdays. There is both a scaled and Rx division.