Thursday 12-5-13

Posted | 31 comments

SONY DSC
Holiday Image

Warm Up

Coach’s Choice

SKILL

Clean

WOD

Rx’d
In teams of two:
With a continuously running clock, establish a max* Clean + Front Squat in eight minutes.
–rest two minutes–
With a continuously running clock, complete as many Power Snatches @ 75/55-lbs. as possible in 10 minutes.
+ As many calories rowed as possible.**

*Each athlete must successfully complete an attempt, and the workout is scored by the combined weight lifted from each athlete’s best attempt. The Clean standard is ground-to-shoulder—standing to full hip and knee extension before completing the Front Squat.

**Both athletes must complete five consecutive minutes of Power Snatches separately. The female athlete starts the Power Snatches, while the male athlete rows for calories. At the five-minute call, the athletes must switch evolutions. Two barbells are permitted per team. The damper must be set at “5″ on the rower. The clock will not stop or reset once started.

This work is scored for three separate events: max combined weight, max repetitions (Power Snatch), max calories.

Scaled
In teams of two:
With a continuously running clock, establish a max* Clean in eight minutes.
–rest two minutes–
With a continuously running clock, complete as many Power Snatches @ 55/35-lbs. as possible in 10 minutes.
+ As many calories rowed as possible.**

*Each athlete must successfully complete an attempt, and the workout is scored by the combined weight lifted from each athlete’s best attempt. The Clean standard is ground-to-shoulder—standing to full hip and knee extension.

**Both athletes must complete five consecutive minutes of Power Snatches separately. The female athlete starts the Power Snatches, while the male athlete rows for calories. At the five-minute call, the athletes must switch evolutions. Two barbells are permitted per team. The damper must be set at “5″ on the rower. The clock will not stop or reset once
started.

This work will count for three separate events: max combined weight, max repetitions (Power Snatch), max calories.

After Bash

Recover

Travel WOD

With a continuously running clock, Standing Long Jump as many meters as possible in eight minutes.
–rest one minute–
With a continuously running clock, complete as many Pulls (i.e., Rows, Pull-downs, Pull-ups, etc.) as possible in six minutes.
–rest one minute–
With a continuously running clock, run as many meters as possible in four minutes.

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31 Comments

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