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Thursday 3/30 WoD

29
Mar

Thursday 3/30 WoD

SKILL/STRENGTH:
Power Snatch 3-3-3, 3×3
TIMECAP: 20:00

Notes
Build over the first three sets to a challenging but manageable weight. Repeat that weight for the remaining three sets. Weight should be crisp and snappy, these should be obvious powers, not “instant-replay” powers (i.e. the athlete should be catching them high, not nearly squatting.)

WOD:
For Time:
75 Double Unders
40 Burpees
75 Double Unders
40 Dumbbell Snatches, moderately heavy, alternating
75 Double Unders
40 Box Jumps, 24″/20″
75 Double Unders

TIMECAP: 17:00

SCALING GUIDE
Double Under: Athlete should be able to complete each set in no more than 1:30. Scale repetitions accordingly.
MOD1: 2 Singles for 1 Double
Burpee: Athlete should be able to complete the round in no more than 3:00. Scale repetitions accordingly.
MOD1: Squat thrust (down to top of push up then back up)
Dumbbell Snatch: Recommended RX = 50#/30#. Athlete should be able to complete the set in no more than 3:00. Select load and scale repetitions accordingly.
MOD1: Hang power snatch
Box Jump: Athlete should be able to complete the set in no more than 3:00. Scale height and/or repetitions accordingly.
MOD1: Step ups

 

EXTRA WORK:
1) Push Press 10-10-10-10

Notes
Build over the first three sets. The third set should be tough, but the athlete should leave 2-3 reps in the tank. The fourth set is 90% of the third.

2) Power Clean 30 Reps For Time, 155#/105#
TIMECAP: 3:00

SCALING GUIDE
Athlete should be able to work at a rate of 10 reps per minute or faster. Scale load accordingly. There is no movement scale here – athletes who are not proficient with the power clean should not perform this.

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