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Friday 2/10 WoD

9
Feb

Friday 2/10 WoD

STRENGTH/SKILL:
Low Hang Snatch 15×1 EMOM

Notes
Low hang should go as close to the floor as possible without touching.
Athletes who have an established 1RM should start at 75%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.
Add load after no fewer than two, no more than four good lifts.

WOD:
AMRAP 15: Partner WoD
21 Double DB/KB Thrusters, athletes choice of weight
15 Burpees

*Each partner must complete a minimum of 7 Thrusters
*Burpees can be partitioned between both partners any way they choose

EXTRA WORK:
1) Back Squat 6-6-6-6, add 5-10lbs to each set from last week

Notes
If the athlete did not perform last week’s sets of 6, they should perform that workout instead.

2) For Total Time:
15 Bar Muscle-Ups
15 Toes-to-Rings
2:00 Rest
25 Chest-to-Bar Pullups
25 Toes-to-Rings
2:00 Rest
35 Pullups
35 Toes-to-Rings
(TIMECAP: 15:00)

SCALING GUIDE
Bar Muscle-Up: Athlete should be able to complete 15 bar muscle-ups within 2 minutes. Scale repetitions accordingly. Athletes who cannot perform bar muscle-ups should substitute jumping bar muscle-ups (https://www.youtube.com/watch?v=CnrmqRAtWkw)

Chest-to-Bar Pullup: Athlete should be able to complete 25 chest-to-bar pullups within 2 minutes.
MOD1: Scale repetitions accordingly
MOD2: Pull-up
MOD3: Ring Rows

Pullup: Athlete should be able to complete 35 pullups within 2 minutes.
MOD1: Scale repetitions accordingly
MOD2: Pull-up from lower bar
MOD3: Ring Rows
Toes-to-Rings: Athlete should be able to work in sets of no less than five with short rests for the duration of the workout. Scale repetitions accordingly. Scale movement to straight hanging leg raise (rings or bar) as high as possible, OR a toes-to-kettlebell variation appropriate to the athlete’s level of proficiency (https://www.youtube.com/watch?v=d5yQMplTevU)

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