Warmup:
50 Single Unders
25 L-Leg Single Unders
25 R-Leg Single Unders
30 Alt Single Unders
25 Dubs or 4 attempts
10 Air Squats
10 Squat2Stands
Barbell Warmup: With an empty bar, start in Snatch grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, Hang Power Snatch, Power Snatch from Mid shin. Put bar down, shake out arms, then pick bar up in Clean grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Clean, Hang Power Clean, Power Clean from Mid Shin
WOD:
AMRAP 12:
2 Power Snatches (135/95#)
4 Power Cleans
60 Double Unders
Rest 6 Min, then…
AMRAP 12:
6-9-12-15…
Calorie Row
Wall Balls (20/14#) (10/9-ft.)
– Add 3 reps to each movement after each completed round.
video courtesy of Invictus Fitness. Good tips for Wall Ball efficiency.
Today, it’s a tale of two AMRAPs. Both are the same length, but strategy could be different for each. In the first AMRAP, the weight will be a bit heavier on the bar, but your cycle time should still be relatively fast. Look to keep a fast, yet steady pace on the dubs to allow you to get right back to the bar. In AMRAP number 2, with reps growing by 3 per round, don’t sprint the early rounds. Rather, keep a steady pace that will allow you to transition from one movement to the next in as short a rest as possible
Scaling Options:
Bar weight -> 115/80 -> 95/65 -> as needed
DUs -> 120 Single Unders
Med ball weight -> 14/10 -> as needed
If no rower -> Sumo Deadlift High Pulls (95/65), 1 rep per cal