Ready to get an A+ on Thursday's WOD(s!)? It's a sure thing when they are "Amanda" and "Annie"!

Ready to get an A+ on Thursday's WOD(s!)?
It's a sure thing when they are "Amanda" and "Annie"!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders (5 min)

2. Snatch Warm-up: 3 rounds of 3 Snatch Deadlift, 3 Snatch Pull, 3 Snatch High Pull, 3 Muscle Snatch, 3 Power Snatch (10 min)

3. Five minutes of Deliberate Practice and Warm-up to Power Snatch weight.

4. “Amanda” 

9-7-5 reps for time of:

Muscle-ups
Snatches 135/95lbs.

Cut-off: 10 minutes

LIII: as prescribed
LII: Power Snatch instead of full snatch today. AMRAP in 105 seconds of muscle-ups (up to 9–if you complete 9 before time is up, move on to snatches) AMRAP in 105 seconds of snatches (up to 9–if you complete 9 before time is up, move back to muscle-ups, etc.) AMRAP in 90 seconds of muscle-ups (up to 7) AMRAP in 90 seconds of snatches (up to 7) AMRAP in 75 seconds of muscle-ups (up to 5) AMRAP in 75 seconds of snatches (up to 5) For barbell load, use your weight of your heaviest set of the complex (not to exceed 135/95lbs). If you don’t have muscle-ups but do have ring dips, sub band-assisted muscle-ups. Otherwise do dips (2:1). LI: five rounds of 5 muscle snatches and 10 dips. Focus on the 7 positions of the muscle snatch and an appropriate scale for the dips with parallettes or band-assisted on the dip station.

🛀

5. Rest 8 minutes

😎

6. "Annie" 

50-40-30-20-10 reps for time of:

Double-unders
Sit-ups

(10 min)

LIII: as rx'd. 
LII and LI:
1:30 of double-under attempts. If you get to 50 before time is up, move on to 1:30 of sit-ups. If you get to 50 before time is up, move on to 1:15 of double-under attempts. If you get to 40 before time is up, move on to 1:15 of sit-ups. If you get to 40 before time is up, move on to 1:00 of double-under attempts. If you get to 30 before time is up, move on to 1:00 of sit-ups. If you get to 30 before time is up, move on to :45 of double-under attempts. If you get to 20 before time is up, move on to :45 of sit-ups. If you get to 20 before time is up, move on to :30 of double-under attempts. If you get to 10 before time is up, move on to :30 of sit-ups. If you get to 10 before time is up, you're done.
If you complete the assigned work before time is up, move to the next exercise, always trying to stay ahead of the clock. If not, record how many double-unders and sit-ups you got.


Have fun!
 

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