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Wednesday 6/21 WoD

20
Jun

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.

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