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Monday 9/11 WoD

10
Sep

Monday 9/11 WoD

SKILL/STRENGTH:

FITNESS PERFORMANCE
Snatch Pull + Snatch + Overhead Squat

1-1-1, 4×1

Snatch Pull + Snatch High Pull + Snatch + Overhead Squat

1-1-1, 4×1

Notes
Athlete must keep their hands on the bar for the duration of the set, but these are NOT touch-and-go-reps.
Build over the first three a sets to challenging but technically sound weight. Repeat for four more sets.

TIMECAP: 20:00

 

FITNESS PERFORMANCE
4 Rounds For Total Reps:
1:00 Double Unders
0:10 Transition
1:00 Air Squats
0:10 Transition
1:00 Assault Bike/Row Calories
2:00 Rest
4 Rounds For Total Reps:
1:00 Double Unders
0:10 Transition
1:00 DB Front Squats, 35#/20#
0:10 Transition
1:00 Assault Bike/Row Calories
2:00 Rest

SCALING GUIDE
Double Under: Athlete must be sufficiently proficient at double unders to allow them to work at a challenging rate. MInimum should be around 30/minute. Scale movement to single unders.
Calories: Assault Bike is preferable to row if available. If you have some Assault Bikes but not enough for the whole class, you may have athletes alternate implements each round.

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