Tuesday 2.20.18

 Cara H.

Cara H.

Every minute, on the minute, for 9 minutes (6 sets):

Snatch x 1 rep
*Sets 1-2 – @ 75%
*Sets 3-4 – @ 80%
*Sets 5-6 – @ 85%
*Sets 7-9 - @ 80-85%

WOD:
Rx:
One minute at each station for 20 minutes (5 sets of each):
Station 1 – 5 Hang Squat Snatches + 20 Double Unders
Station 2 – 10 Toes-to-Bar + 10 Hand Release Push-ups
Station 3 – 6 Dumbbell Burpee Box Step-Overs (all athletes use a 20″ box and a DB in each hand)
Station 4 - rest

Rx: 115/75 lbs, 50/35 lbs DBs
Score:  51 reps per round.  Must get all 255 reps to Rx.

Scaled:
Station 1:  3 Hang Squat Snatches (75/55 or less) + 6 DU attempts
Station 2:  10 knee raises + 5 HR Push-ups
Station 3:  6 Burpee Box Step Overs (35/20 or unweighted) - remove burpee if needed
Station 4:  rest

Score: 30 reps per round

Note:
** Practice keeping focused on the task at hand and not thinking about the next minute. Stay disciplined with your mind and only focus on what is needed to be done in the current minute. Once you’ve completed the task, use the remainder of the time to stand tall, calm your breathing down and calm your mind down.

Large Class Management:  
Number off athletes into 4 groups (1,2,3,4).  Every athlete starts at that "minute" in the workout.

 

Mandi Reading