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Wednesday 12/28 WoD

27
Dec

Wednesday 12/28 WoD

SKILL/STRENGTH:
Snatch with 3 Count Pause in Squat 5×3, add 5-15lbs to your top weight from two weeks ago
(TIMECAP: 20:00)

Notes
If athlete did not complete the workout two weeks ago, perform that workout instead. Make sure that the pause is a full three count. Do not touch-and-go.

WOD:
AMRAP 14:
36 Double Unders
12 Toes-to-Bar
9 Dumbbell Hang Clean & Jerks, moderately heavy

SCALING GUIDE
Double Under: Athlete should be able to complete each round in 75 seconds or less.
MOD1: Scale repetitions accordingly.
MOD2: 2Singles for 1 Double ”
Toes-to-Bar: Athlete should be able to complete each round in no more than four sets, preferably three.
TTB1: Kipping Knees to Elbows
TTB2: Perform hanging straight leg raise, as high as possible.
TTB3: Knee tucks
Dumbbell Clean & Jerk: Athlete should be able to complete each round in no more than three sets, preferably one or two. Scale load accordingly. Recommended RX = 55#/35#

 

EXTRA WORK:
1) Clean High Liftoff + 5 Count Eccentric + Clean + Jerk 5×2, add 5-15lbs to your top weight from two weeks ago

Notes
If athlete did not complete the workout two weeks ago, perform that workout instead. Make sure that the eccentric is a full five count. Do not touch-and-go the snatch.

2) For Time:
21-15-9 Thruster, 95#/65#
Alternate With
7-5-3 Muscle-Ups
(TIMECAP: 5:00)

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