WOD Blog
 | Wed, May 6 2020 |  |
 | Happy Birthday: Jerrilyn |
| FULLY LOADED 200506 | PARTIALLY LOADED 200506 | UNLOADED 200506 |
FULLY LOADED 200506
(Reps)
(Rx) (115/75lb)
5 minAMRAP: Power Snatch
4 minAMRAP: Shuttle runs (20 m)
3 minAMRAP: Power Snatch
2 minAMRAP: Shuttle runs
1 minAMRAP: Power Snatch
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SCORE: Total reps. Add all movement reps together for one total score.
The shuttle runs = 1 x 20m shuttle = 1 rep.
GOAL: Top finishers should aim to get over 10-20 reps per minute on the snatches (account for fatigue) and over 5-6 shuttles per minute on the shuttle runs.
Don't sandbag the shuttles. Go hard and fast. Get as many power snatches in as possible.
VIDEOS:
Power Snatch https://youtu.be/TL8SMp7RdXQ
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| Stacey | 110 Rx | 75BB | | Eli S | 212 | 15BB | | Isaac S | 172 | 15BB | | Ezra | 160 | 15BB | | Amaya | 156 | 25BB | | Kim Mu | 148 | 35BB | | Joshua S | 144 | 75BB | | Kirsten | 128 | 35BB | | Robin N | 116 | 45BB | | Tracy K | 113 | 25BB | | Phil | 104 | 757BB |
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PARTIALLY LOADED 200506
(Reps)
5 minAMRAP: DB Alt. Power Snatch (50/35 lb.)
4 minAMRAP: Shuttle runs (20 m)
3 minAMRAP: DB Alt. Power Snatch
2 minAMRAP: Shuttle runs
1 minAMRAP: DB Alt. Power Snatch
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AMRAP=as many reps as possible.
SCORE: Score total reps. Add all movement reps together for one total score.
GOAL: 15-20 DB alt.power snatches/min and 5-6 shuttle runs/min
SCALING OPTIONS:
DB power snatch: If the dumbbell you have is too heavy, sub for a russian kettle bell / dumbbell swing.
Shuttle run: If needed, scale the runs to speed skatersor double-unders.
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UNLOADED 200506
(Reps)
5 minAMRAP: 10 V-ups + 20 Mountain
Climbers
4 minAMRAP: Shuttle runs (20 m)
3 minAMRAP: 10 V-ups + 20 Mountain
Climbers
2 minAMRAP: Shuttle runs
1 minAMRAP: 10 V-ups + 20 Mountain
Climbers
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AMRAP=as many rounds or reps as possible.
SCORE: Score total reps. Add all movement reps together for one total score.
(10 V-Ups + 20 Mountain Climbers = 15 reps)
GOAL: Nothing will stop you in your tracks. Most likely the v-ups and your breathing will start being the limiting factor. The mountain climbers are also similar enough to the shuttle runs that they may start compounding on each other. Keep going. YES YOU CAN!
VIDEOS:
Shuttle Run https://www.youtube.com/watch?v=g5c_grMWWHI
V-Ups
https://youtu.be/7UVgs18Y1P4
Moutnain Climbers
https://youtu.be/zT-9L3CEcmk
SCALING
V-up: Scale to knees bent, then to a regular sit-up.
Mountain climbers: Reduce ROM (range of motion) as needed.
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