WARMUP
Strength
For load:
Clean (power or squat)
Pause 2 sec at the knee
5 reps x 2 sets at 50-60%+
4 reps x 3 sets at 60-70%+
3 reps x 2 sets at 70-80%
WOD
RX
For time:
100 double-unders
50 toes to bar
50 alternating dumbbell snatches (35/50 lb)
100 double-unders
SCORE:
TOTAL TIME
Level 2
For time:
75 Du / 2:00 double-unders
30 toes to bar / high as possible
30 alternating dumbbell snatches (25 / 35 lb)
75 Du /2:00 double-unders
SCORE:
TOTAL TIME
Level 3
For time:
75 single-unders
50 single leg vups
50 alternating dumbbell snatches (10/15 lb)75 single-unders
SCORE:
TOTAL TIME
ABOUT THE WORKOUT
INTENDED STIMULUS
8:00 -15:00 min workout
Quick sprint workout.
Each set of double-unders in 2:00 or less.
Toes to bar in 3:00
Dumbbell load that allows at least 15 unbroken dumbbell snatches at a time.
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