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Wednesday 8/30 WoD

29
Aug

Wednesday 8/30 WoD

SKILL
Snatch
15×1 EMOM
Reps 1-8: 70%x1x2, 75%x1x2, 80%x1x2, 85%x1x2
Reps 9-15: Work at athlete’s discretion between 85-95%

Notes
Athletes who do not have an established 1RM should start with a weight they could comfortably triple, and work from there at the coach’s disrcretion.

WOD
Every 3:00 x 4:
20/15 Assault Bike or Row Calories
15 Power Snatch, 95#/65#

GEAR: 3

SCALING GUIDE
– Assault Bike/Row: Assault Bike is preferable to rower. If you have Assault Bikes for some but not all of the class, have athletes switch each round. Athlete should be able to push hard through the entire 20/15 calories, so for athletes who are sufficiently deconditioned that intensity will fall off, reduce calories.

– Power Snatch: Athlete should be able to complete each round in no more than two sets, preferably unbroken. Scale load accordingly.
– Athletes 3 months or less, scale movement to dumbbell power snatch.

EXTRA WORK:
For Time:
30 Box Jumps, 30″/24″
50 Overhead Squats, 95#/65#
75 Wall Ball, 20# to 10’/14# to 9′
100 Double Unders

TIMECAP: 18:00
GEAR: 2.5

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