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Wednesday 6/21 WoD


Wednesday 6/21 WoD

EMOM x 12:
a) Double KB Overhead Hold x :30sec – choose a moderately heavy weight
b) DB or KB Bent Row x 10/arm – moderately heavy weight

For Time:

@ 0:00
150 Double Unders
30 Dumbbell Snatch, 50#/35#, alternating

1:00 Rest/Transition

@ 7:00
For Time:
30 Box Jump Overs, 24″/20″
150 Double Unders
TIMECAP: 8:00 (15:00 running clock)

SCALING GUIDE Double Under: Athlete should be able to complete all 150 reps in no more than three minutes total.
MOD1: Scale Reptitions accordingly
MOD2: 2 Singles for 1 Double
Dumbbell Snatch: Athlete should be able to complete these “unbroken”, i.e. in an uninterrupted set stopping only to switch hands at the floor if necessary. Scale load accordingly.



1) Bottom Up KB Press 4×8-10/side

2) V-Ups x 100 reps
Box Jump Over: 2017 Regionals standard (hands may touch on top.) Athlete should be able to work at a fast and consistent pace, keeping intensity high. Scale height and/or reps accordingly. Athletes who cannot safely perform box jumps should scale to step up and over.