WOD Wednesday 6/21/17

by | Jun 20, 2017 | News | 5 comments

Warm-up
Coach’s choice

WOD prep
Dumbbell Snatch

WOD

Sgt. Pepper
In front of a clock set for 18 minutes:

min 0-1 max double-unders
min 1-2 max Alt. dumbbell snatches(50,35)
Rest min 2-4

min 4-6 max double-unders
min 6-8 max Alt.dumbbell snatches(same)
Rest min 8-12

min 12-15 max double-unders
min 15-18 max Alt. dumbbell snatches(same)

*Score your reps for each segement. Total reps is your score.
*Scale load as needed
Options for double unders:
1. Speed steps
2. Single unders

Post WOD
Kettle bell calf smash.  2 minutes per side.

5 Comments

  1. Deb.
    Deb. on June 21, 2017 at 8:45 am

    Sgt. Pepper: 1,059 | Speed Steps | 25# DB Snatch
    Lots of speed steps: Round 1: 162 Round 2: 362 Round 3: 470 and roughly 10 snatches/minute. I am still awaiting the double-under fairy.

  2. Elizabeth
    Elizabeth on June 21, 2017 at 12:05 pm

    Double unders: 70, 107, 162
    Snatches 19, 30, 42
    Total 430RX

  3. Ryan
    Ryan on June 21, 2017 at 1:41 pm

    494 (think I wrote 394 on the board)

    90/143/173 dubs
    15/30/43 snatch @35# – still nursing my shoulder a bit

  4. Justin
    Justin on June 22, 2017 at 8:31 pm

    495 RX

  5. Kathi
    Kathi on June 23, 2017 at 11:46 am

    DU’s 357, snatch 52 – I forgot to break it down in my app, E beat me on the 3rd round by 2 though, I remember that!!!

    409RX