Friday, March 10
"Ronan":
For time:
100 Double Unders
50 Alternating Dumbbell Hang Power Snatches, 50/35 lbs
100 Double Unders
100 Wall Balls, 20/14 lbs, 10/9 ft
100 Double Unders
50 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs
100 Double Unders
Athlete Instructions
Goal: 13-17 mins Time cap: 20 mins
Notes
RPE: 8/10
Stimulus: Dumbbell & wall ball cycling / shoulder stamina
Primary Objective: Complete both dumbbell movements within two sets maximum.
Secondary Objective: Complete the wall balls in under 4 mins.
Today, challenge yourself to hang on to both the dumbbell and wall balls as best as possible. We want to use the double unders as an opportunity to dial in your breathing and to prepare yourself for the upcoming movements. The back end of this workout is the crux and we want you to try and finish strong, so start at a pace that will allow for this.
L2: For time:
50 Double Unders
50 Alternating Dumbbell Hang Power Snatches, 35/25 lbs
75 Double Unders
75 Wall Balls, 20/14 lbs, 10/9 ft
75 Double Unders
50 Alternating Dumbbell Hang Clean & Jerks, 35/25 lbs
50 Double Unders
L1: For time:
100 Single Unders
50 Alternating Dumbbell Hang Power Snatches, 30/20 lbs
100 Single Unders
75 Wall Balls, 14/10 lbs, 10/9 ft
100 Single Unders
50 Alternating Dumbbell Hang Clean & Jerks, 30/20 lbs
100 Single Unders