Friday 7th August
Warm-up
Metcon (Time)
For Time:
50-40-30-20-10
DB Hang Snatch alt
Burpee over object
———————-
Scaled/Silvers:
For Time:
40-30-20-10
DB Hang Snatch alt
Burpee over object*
*Further scale burpees to: 20-15-10-5 if required!
“The reason this WOD exists is to make Viv demo burpees over a thing, hopefully she will demostrate jumping over many different objects to allow you all to see the scope of things she can indeed jump over. We live in hope.
Nice an simple today, descending DB hang snatch and burpees over your dumbbell. If you don’t have a DB and are using a KB you can change it to KB cleans if you’re still uncertain of the KB snatch. Remember this if from the hang, so you can come all the way down to your knees if you need a little extra power from your lower half. If you are still short on kit you can make a sandbag of sort, a heavy rucksack filled with metal and polystyrene will work well, or you can use your premade sandbags, you can do hang cleans with these, just bring them to the knee each time, depending on the size of you weight you may need to scale the reps back, at the extreme you may have to half them. Burpees over a thing should be fast, stay low, get both feet off the ground and over your object whatever it may be.
This is a bit of a grind of a WOD, if you go too hard on the burpees you’re not getting back into the snatch quickly enough, so use your first round to find a decent pace and try to stick with it, if you quads blow up just stand up, shake ’em off, swear a little and get back in as soon as you can. Rapidity is your friend here, stay ahead of the pain. “
Nice an simple today, descending DB hang snatch and burpees over your dumbbell. If you don’t have a DB and are using a KB you can change it to KB cleans if you’re still uncertain of the KB snatch. Remember this if from the hang, so you can come all the way down to your knees if you need a little extra power from your lower half. If you are still short on kit you can make a sandbag of sort, a heavy rucksack filled with metal and polystyrene will work well, or you can use your premade sandbags, you can do hang cleans with these, just bring them to the knee each time, depending on the size of you weight you may need to scale the reps back, at the extreme you may have to half them. Burpees over a thing should be fast, stay low, get both feet off the ground and over your object whatever it may be.
This is a bit of a grind of a WOD, if you go too hard on the burpees you’re not getting back into the snatch quickly enough, so use your first round to find a decent pace and try to stick with it, if you quads blow up just stand up, shake ’em off, swear a little and get back in as soon as you can. Rapidity is your friend here, stay ahead of the pain. “
Light Push Press
RKBS