WOD 02/15/19
A2: 2 RFQ of:
3 Power Snatch (45/35/15/PVC)
3 OHS @32X1
200M Ski (5/3)
30 Seconds Plank
3 Power Snatch (45/35/15/PVC)
3 OHS @32X1
200M Ski (5/3)
30 Seconds Plank
B: Overhead Squat – 5 @75/80/85% of 5RM
C1: 3 Rounds of:
3 Snatch
15 Double Unders
5 Calorie Ski
3 Snatch
15 Double Unders
5 Calorie Ski
Build intensity each round, with round 3 at same pace as C2; Rest 30-45 Seconds between rounds and 2 Minutes Before C2
Use this time to practice scaling, breathing transitions and pacing.
C2: Against a 16 minute clock:
In First 4 Minutes (1-4) complete:
15 Snatch (95/65#)
50 Double Unders
15/12 Calorie Ski (5/8)
+
In Second 4 Minutes (5-8) complete:
13 Snatch (125/85#)
50 Double Unders
15/12 Calorie Ski
+
In Third 4 Minutes (9-12) complete:
11 Snatch (155/115#)
50 Double Unders
15/12 Calorie Ski
+
In Fourth 4 Minutes (13-16) complete:
9 Snatch (185/135#)
50 Double Unders
15/12 Calorie Ski
In First 4 Minutes (1-4) complete:
15 Snatch (95/65#)
50 Double Unders
15/12 Calorie Ski (5/8)
+
In Second 4 Minutes (5-8) complete:
13 Snatch (125/85#)
50 Double Unders
15/12 Calorie Ski
+
In Third 4 Minutes (9-12) complete:
11 Snatch (155/115#)
50 Double Unders
15/12 Calorie Ski
+
In Fourth 4 Minutes (13-16) complete:
9 Snatch (185/135#)
50 Double Unders
15/12 Calorie Ski
@85% Somewhat Hard (Not Sustainable); If you complete all of the reps in 4 minutes, increase load and use remaining time to Rest.
If you are unsuccessful, stay at that weight and try again -OR- drop weight down to last successful weight and go sets across for any remaining sets.
