08/05/2016 Ten Rounds of Fun

Trevor in a rope ascent.

Trevor in a rope ascent. -photo courtesy of Janice Hurley

WOD:

10 Power Snatch (95/65lbs)
10 DB Front Squat (55/35lbs)
10 Rounds

This one is not quite short enough to be a sprint, but not quite long enough to call it an endurance workout. So, it’s that annoying “in between” where you still need to go pretty hard for the entire time! The load is set for the Power Snatch and Front Squat so that top performers should be able to perform all 10 reps unbroken each round with the last 3-4 rounds possibly needing to be broken up.

Beyond Rxd: A little extra 3 rep challenge for you per round.  You should aim to be able to keep up with the Rxd category, even with the additional load and reps.

Fitness: Use an empty Barbell for the Power Snatch and a set of Dumbbells that you can perform 10 Front Squats unbroken each round. If you are new and are having trouble with the set up in the Power Snatch, then modify it to a Hang Power Snatch.

Don’t forget Shad’s 40th Bday dinner at the Peppery on Tuesday night, 8/9, immediately following the 5:30pm class!

Advertisements

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s