Thursday December 13th

Joanne L keeping up with her WODS while vacationing in Dominican.

Today’s WOD

AMRAP 20

25 V-Up

50 Double Unders

25 KB Snatch 2/1.5

500m Row

Coaches Notes: A slog of an AMRAP before our heavy 5RM deadlift tomorrow. Rowing today paired with V-Ups, double unders, and DB Snatches. This is grunt work. It is also a good opportunity to discuss pacing. Athletes should have a plan for moving through this workout at a steady pace.

Score: Rounds + Reps on intensity

Scaling for Intensity

  • 500 Row → Reduce Distance
  • V-Ups → Jack Knives → Sit Ups → Anchored Sit Ups
  • Double Under →  Reduced Number of Double Unders →   50 single unders with 5 Double Under attempts each round
  • DB Snatch → Reduce the weight → Reduce the reps

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s