Thursday, 23 September WOD

Warm-up

  • 2 Rounds
    • 50 Single Unders
    • 10 PVC shoulder rolls
    • 10 Bench or Box Push Ups
  • 2 Rounds
    • 25 DUs
    • 10 Light KB or DB Sumo Deadlift high pulls
    • 10 Box Jumps

Strength

  • 1 Power Snatch, pick load
  • Every 30 secs for 10 mins.
  • Add weight at the 5 min mark. Smooth singles here, stay consistent.

METCON

  • Every 3 min for 15 mins do:
    • 60 Double Unders
    • 12 Power Snatches, 95/65 lbs
    • *Bar Facing Burpees
      • *Round 1: 8 reps
      • *Round 2: 9 reps
      • *Round 3: 10 reps
      • *Round 4: 11 reps
      • *Round 5: 12 reps

Make sure you always get at least 45 sec-1 min of rest.

Try to cap yourself at the 2:00 mark to keep the intensity high or scale the reps on the other movements.

Scaling Options: Sub to 30 seconds of DU practice or 100 Single Unders.

Power Snatches should be light and unbroken so pick the right weight.

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