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Monday 8/14 WoD

13
Aug

Monday 8/14 WoD

SKILL/STRENGTH:
SNATCH: 12×1 EMOM
Reps 1-6: 70%x1x2, 75%x1x2, 80%x1x2
Reps 7-12: Work at athlete’s discretion between 80-90%

Notes
Task is to make 12 crisp, solid lifts, not to maximize the load used.
Athletes who do not have an established 1RM should start with a weight they could comfortably triple, and work from there at the coach’s disrcretion.

WOD:
5 Rounds For Time:
15 Kettlebell Swings, 32kg/24kg
40 Double Unders

TIMECAP: 12:00
GEAR: 2.5

SCALING GUIDE
Kettlebell Swing: Athlete should be able to perform each set unbroken. Scale load accordingly. Athletes who cannot safely swing the KB overhead should perform Russian swings.
Rope Climb: Scale movement to partial rope climb, long, medium, or short rope pull, or lying-to-standing rope climb.
Double Under: Athlete should be able to complete each set in no more than 60 seconds. Scale repetiitons accordingly. Scale movement to single unders.

EXTRA WORK:
SPLIT JERK: 12×1 EMOM
Reps 1-6: 70%x1x2, 75%x1x2, 80%x1x2
Reps 7-12: Work at athlete’s discretion between 80-90%

Notes
Task is to make 12 crisp, solid lifts, not to maximize the load used.
Athletes who do not have an established 1RM should start with a weight they could comfortably triple, and work from there at the coach’s disrcretion.

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