06/20/2017

SWOD:

15 minute time cap

5 rounds-increase db weight each round

dumbbell curls-10 each arm

10 push ups, clapping or hand release

WOD:

Isabel

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

MOVEMENT SCALING

Snatch

 

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