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Thursday 2/2 WoD

1
Feb

Thursday 2/2 WoD

STRENGTH/SKILL:
Snatch 15×1 EMOM

Notes
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:
For Time:
5 Snatch, 155#/105#
10 Snatch, 135#/95#
15 Snatch, 95#/65#
20 Snatch, 75#/55#

TIMECAP: 6:00

Notes:
Any snatch variant is acceptable.
Load 1: Athlete should be able to complete the round in 45 seconds or less.
Load 2: Athlete should be able to complete round in 75 seconds or less.
Load 3: Athlete should be able to complete round in 90 seconds or less.
Load 4: Athlete should be able to complete round in 120 seconds or less.

SCALING GUIDE
– Scale load accordingly per round, but increasing each round
– Less than 2 months of CF, perform Hang Snatch

 

EXTRA WORK:
1) Low Hang Clean & Jerk 12×1 Every 90 Seconds

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.

2) For Time:
12 Single Arm Dumbbell Overhead Squat, left arm
12 Single Arm Dumbbell Overhead Squat, right arm
120′ Handstand Walk
3 Legless Rope Climbs, 15′ Ascent
9 Single Arm Dumbbell Overhead Squats, left arm
9 Single Arm Dumbbell Overhead Squats, right arm
90′ Handstand Walk
2 Legless Rope Climbs, 15′ Ascent
6 Single Arm Dumbbell Overhead Squats, left arm
6 Single Arm Dumbbell Overhead Squats, right arm
60′ Handstand Walk
1 Legless Rope Climb, 15′ Ascent

TIMECAP: 14:00

SCALING GUIDE
Single Arm DBOHS: Focus is on form
Handstand Walk: Athlete should be able to work at a pace of 60 feet per minute.
MOD1: Scale distance accordingly.
MOD2: Scale movement to wall walks at 9/6/3, 6/4/2, or 3/2/1 repetitions, depending on athlete.
Rope Climb: Athlete should be able to perform the round of 3 rope climbs in 120 seconds, round of 2 rope climbs in 90 seconds, and round of 1 rope climb in 30 seconds.
MOD1: Scale to partial rope climbs (mark a height on the rope with tape)
MOD2: Ground to Stand Rope Pulls

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