Part A, for time:
2 Rounds for Time
35 Double Unders
9 Thrusters (95/65lbs)
rest 1:00
2 Rounds for Time
35 Double unders
9 Thrusters
rest 1:00
2 Rounds for Time
35 Double unders
9 Thrusters
rest 3:00
Part B, for time:
2 Rounds for Time
15 Power Snatch (75/55lbs)
30 Double unders
rest 1:00
2 Rounds for Time
15 Power Snatch
30 Double unders
rest 1:00
2 Rounds for Time
15 Power Snatch
30 Double unders
Score is the total time of each of the pieces of work;Part A and Part B (2 scores).
WODprep Strategy Top Tips:
Warm-up (7-10 minutes):Warming up the calves and wrists is essential today for all the double unders and jump rope movements. Use some calf raises, ankle circles, and wrist circles to get your joints ready to work. Also, warm up your elbows and hips for your thrusters and power snatches. Air Squats, banded pull-aparts, and shoulder rolls will all be beneficial.
Stimulus:Today, we are getting that feel of open workout intensity. Adding a little rest should allow us or challenge us to stay unbroken for the entirety of each of the workouts. This will have a very fran(ish) feel to it. so make sure your HR is up when you start the workout.
Strategy:The goal here for today is fast but not frantic. By simply staying calm and limiting transition you can move quickly and knock out these rounds. Try to avoid coming out guns blazing in the first few sets, because only having a minute of rest will catch up with you.
- Double Unders- If you are still working on double unders, pick an amount today that will allow you to stay moving. Today is a push-hard day, so we do not want to get too bogged down on one movement. Stay composed, wrists spinning and close to hips, and remember to breathe and relax your face!
- Thruster- For the thrusters today, drive hard out of your squat, and use your hips and glutes to drive the bar off of your shoulders. Avoid letting that bar come off early and using more upper body than you need to! If you are trying to push the pace, focus on pulling the bar back into your front rack from overhead, giving you more momentum into the next rep.
- Power Snatch- At this point in the workout, your forearms and lungs are going to be burning. It is important to think about using your hips as much as you can, and not letting a lighter weight fling out in front of you. Keep the bar close and think about pulling straight up instead of hip-thrusting the bar out. Use that power position when you start to get tired.
Tripping on your Dubs? Check out our video below:
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