15 minute time cap
5 rounds-increase db weight each round
dumbbell curls-10 each arm
10 push ups, clapping or hand release
30 snatch for time (135/95#)
GOAL TIMES FOR THE ISABELL WOD
RX Goal Times
- Elite: Sub 2:00
- Level 3: 2:00-3:30
- Level 2: 3:30-6:00
- Level 1: 6:00-8:00
Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames.
TIPS FOR THE ISABELL WOD
- This workout was designed to be a sprint. When scaling, keep in mind you want efficient, not sloppy, movement to fall under a 8:00 minute time cap. Record your results and repeat the workout to measure improvement.
- Use a moderate to fast pace on the first 10-20 reps, then sprint through the last 10.
- Avoid going to failure. Stop 1-2 reps short of failing to prevent muscular burnout
- Reduce weight to one that can be performed for 10 unbroken, efficient reps.