6/3/15 “Wild Pack of Dogs”

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 In Workout of the Day

venessa


Mobility:  Ankle Mobility


Skill Practice Warm Up: EMOTM  for 5 minutes – 1 pause at the knee Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat


Strength:  None.


Metabolic Conditioning: “Wild Pack of Dogs” –  14 minute AMRAP.

6 Power Snatches (A: 135lbs, I*: 85lbs, N: 55lbs)

30 Double Unders

10 Ground to Overhead (same)

30 Double Unders

100′ Bumper Plate Farmer’s Carry (A: 45lbs, I*: 25lbs, N: 15lbs)

30 double unders

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 2 – 4 rounds.

Log your results online by clicking here.

Compare To: 2014 – 11 -21


Coaching Tips: If you have some time before class spend some time working on your feet/ankles. On the double unders try and keep your jumps small and under control (no excessive jumping), the impact will start to add up if you don’t keep your double under technique on point. Remember: your double unders mechanically should look the same as your single unders, no tucking of the knees or “dolphin kicking.” Farmer carry always means both hands as in one plate in each hand.


Optional ‘Cash Out’: None.

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