WOD
“Big Ones”
21 Minute AMRAP
1 Snatch (185lbs/135lbs)
11 GHD sit ups
21 Double unders
STIMULUS
Total rounds: 14-20
*White Board Brief:*
Fun AMRAP today with some skills involved. We’re getting the heart rate up higher and working on consistently hitting a heavy snatch. This loading should not be maximal. It’s a load that we could perform 2-4 fast singles on if asked to. It’s still heavy and we may need to rest a few seconds before attempting it, but not more than that! The goal for the GHD’s is to get everyone some time on the GHD. If we have a big class and there are not enough GHD’s to go around, let’s get everyone on a GHD for at least one round – so that means share the love! If you did one round on it, on the next one, go to our simulated GHD option on the floor (which will be covered in class!). For double unders, we will all be getting in some practice if we are still working towards them and the scaling options outline specific reps based off where we currently are in our journey with them.
*Modifications*
1. Snatch
– Modify the load to something that is heavy for us, but we can hit with sound mechanics and resting less than :30 before attempting
– If our overhead position is limiting to the amount of load we can lift, perform 3 PVC snatches each round and then one heavy squat clean. During the snatch loading, load up for a squat clean weight instead
2. GHD Sit up
– If we have not performed full range of motion GHD sit ups in a workout, but have been doing a high volume of sit ups, perform 7 to parallel today
– If we are still working up towards our capacity for GHD sit ups to parallel or there is not a GHD available, perform simulated GHD sit ups (see specific warm up for details)
3. Double under
– If we can consistently perform 21 Double unders in under 30 seconds in less than 3 sets, perform 21
– If we are still working on our ability to perform a higher volume in a short amount of time, but can consistently string together 2-3 perform 12 total
– If we are working towards our double unders, perform 12 attempts
– If we are work towards our singles, perform 12 singles