Wednesday 6/21 WoD
SKILL/STRENGTH:
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
WOD
For Time:
@ 0:00
150 Double Unders
30 Dumbbell Snatch, 50#/35#, alternating
TIMECAP: 6:00
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.
EXTRA WORK:
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.