Jul 22, 2014

Wednesday 14.07.23

Main WOD
30-20-10*

- Double Unders
- Box Jumps 24/20"
- Kettle Bell Snatch 53/35#

*5 Burpees E2MOM (every 2 minutes on the minute)

Strength
Strict Press 5-3-1 reps @ 75/85/95%

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Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD:  Today is Triplet Chipper with a penalty.  You will perform 30 reps of each movement, then 20 reps of each movement, and then 10 reps of each movement. However, every 2nd minute on the minute (0:00, 2:00, 4:00, 6:00, etc) you will stop what you are doing and perform 5 burpees.  The faster you go, the less burpees you have to perform.
Scaling: Substitute Singles for Doubles at 3:1.  Reduce the height of the box jumps to 20/16".  Reduce the weight of the Kettle Bell Snatch to 35/24#.

Strength:  3 sets of varying reps.  5 reps at 75% in the first, 3 reps at 85% in the second, and 1 rep at 95%.  This week is the heaviest in preparation for a 1 rep max test the following week.  Establish a good hip width stance and tighten up the mid section.  Keep your elbows inside your hands and explode the bar off the chest into a full locked out position overhead.


9 comments:

ROBERT KINNEY said...

9:43 Rx. Fun WOD. Yay burpees!

Adam Thompson said...

8:17 Rx
Couldn't get the last set of snatches in before the burpee penalty. The KB snatches were much more taxing than I thought they would be.

Ross said...

IMCF SD DET

7:19 with a 55 lb DB

Dan R. said...

8:00 even. Amazing how you find another gear when 5 burpees are looming around the corner.
Love the built in penalties in a WOD.

Jimmy Chen said...

IMCF Sill

7:49 with #35-lb KB. Totally agree with Dan about digging deep knowing you have penalties.

Helen Knight said...

9:58 26# first time back in a box in 8 months. Would have been great to have some company but got through it strong!!!!!

ROBERT KINNEY said...

Helen,

If you can't meet up with a regular group, post the time you plan on working out and I promise people will done out of the woodworks.

See you around!

Helen Knight said...

Thanks Robert I will try to meet with a group.

Cedric Burden said...

8:57 Rx live from Camp Atterbury, Indiana