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WOD for Thursday 071813 – Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
Every Minute On The Minute for 8 minutes:
2 Box Jumps @80% of Max Height Box Jump
5 reps @55%
3 reps @65%
3 reps @75%
3 sets of 2 reps @85% 1RM
AMRAP in 10 minutes:
30 Double Unders
15 Power Snatches (75/55)
Post Overhead Squat Loads and Workout Rounds Completed to Comments
Complete the 3 Rounds of the Strength & Conditioning Warmup before class begins. For the skill segment, use 80% of your max height box jump and perform 2 jumps each minute for 8 minutes. These are not for time. Focus on a good solid landing position. Try to complete with no step in, but don’t miss.
For the strength segment, follow the reps and % progression up to 3 sets of 2 reps at 85% 1RM Overhead Squat. You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets. Work with at least 1-2 other people on your bar. This will keep you from working too fast. These are going to be pretty heavy, but you should not be missing reps.
For the conditioning workout, sub 15 parallette jumps for Double Unders if you are unable to complete at least 10 DUs regularly. Remember, that the Power Snatch is taken from the ground and received in a partial overhead squat. As you get tired, you may have to receive the bar a little deeper than how you began.