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Tuesday 11/7 WoD

6
Nov

Tuesday 11/7 WoD

Double Unders got you down?

Check out the RX Method Jump Rope Clinic this Saturday.

 


SKILL/STRENGTH

FITNESS
Pause Snatch + Hang Snatch
1-1-1-1, 4×1

*Notes
– Both the pause and the hang are directly above the knee cap
– The pause is a full three count.
– You must keep your hands on the bar for the duration of the set
– Build over the first three a sets to challenging but technically sound weight. Repeat for four more sets.

TIME = 20:00

PERFORMANCE
Pause Snatch + Hang Snatch: 8×1

*Notes:
– If the athlete missed this exercise last week , perform “FITNESS” instead
– use 95% of last week’s top working weight (Wednesday Accessory Work)
– Pause = 3 full seconds

WOD

FITNESS:
Every 5:00 x 4:
200m Run
15 American Kettlebell Swings, 24kg/16kg, 18kg/12kg
10 Chest-to-Bar Pullups
200m Run

Notes:
– Compare to Week of 171016 – Day 4
– Encourage athletes to push the pace on run
– For athletes who will run slower than 1:00/200m, scale distance to 100m.


PERFORMANCE
Every 5:00 x 4:
200m Run
15 American Kettlebell Swings, 32kg/24kg
10 Chest-to-Bar Pullups
200m Run

Notes:
– Compare to Week of 171016 – Day 4


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