WOD: Saturday 210911

“Only 10 rounds? Easy” What Allison is probably thinking about today’s workout.

WHITEBOARD BRIEF

-Coaching Notes:

Today is all about quick challenging intervals. The idea here is to create high power output with short bursts of movements that shouldn't slow athletes down. The weights are manageable, but still create a fatiguing effect over the course of 10 rounds for each partner.

If you want to make this more interesting create a greater transition effect and have athletes have to run back to tag their partner before starting the next round.

-Scaling Mods:

-KB Snatch: sub for DB Snatch or KB swing for those that have an issue with the movement.

-KB Front Rack Step-Ups: lower the loads or go to a single db step-up and have athletes be allowed to hold anyway that they want to.

-10/8 Cal Bike can be subbed for equal row or ski today as all will suffice for a quality sprint effort. A 100m shuttle run can also work as 25m out and back x 2.

Parade's End

20 Rounds For Time w/Partner (10 each)

10 KB Hang Snatch 53/35#, 24/16kg

5/5 SA KB Front Rack Step-Ups 53/35# 24/16kg (24/20'')

10/8 Cal Bike

Time Cap = 35:00

Accessories

4 Sets

15 Glute Bridge w/medball hip adduction

8/8 Single Leg Medball Hamstring Curls

1:00 Weighted Plank