WOD
“Runaway Isabel”
On a 25 Minute clock with a partner, partition reps as needed:
60 Power snatches (135lbs/95lbs)
1 Mile run (must be run in 200m increments)
-Then, in the remaining time:
Build to a heavy single power snatch, each
Score = Total time for the snatches and run and combined load lifted for the heavy power snatches
STIMULUS
Total time: 25 Minutes
White Board Brief:
From Friday October 4, 2019: “We have a few classic bench mark plays on tap for today. Double Isabel and a mile run. The loading on Double Isabel should be light, relative for each partner and allow us to perform 5 unbroken reps in a row for at least the first 3 sets with minimal mechanical deviation. After that, fast singles are fine for today. In total, it should not be taking us as a pair longer than 10 minutes to complete. Our mile run is to be run in 200m increments for today. Total time as a pair should not take us over 10 minutes on this as well. Thus, we should have around 10 minutes to each build to a relatively heavy power snatch for the last piece of the workout! Mixed pairs are fine and we can have partners using a different weight and running different distances. The goal is to have fun!”
Modifications
(1) Power snatch
- Decrease the load to meet the 5 reps for first 3 set requirement
- If we are new to the movement, depending on ability either, go from the hang, or perform dumbbell power snatches
- If we are new to the power snatch, don’t worry about going heavy in part 2, we will perform 3 reps in a row and focus on reinforcing sound mechanics.
(2) Mile run
- If, individually, it will take over 2 minutes to run the 200m, modify to 100m. If you are partnered with someone that is running 200m intervals, that is fine!
- If we cannot run due to injury, bike 400m. Same time modification applies as above and if that’s the case, bike 200m.
- If we cannot run due to weather, row 2,000m and switch every 250m