it’s december ya’ll Dec. 1 2021
1 Power Snatch, pick load
Every 1 min for 10 mins.
Starting at 60-70% 1RM and increase to a heavy for the day.
Rest 2 mins before the conditioning workout.
This EMOM is directly preceding the conditioning piece today. Within this 10 min time period we should be able to hit some quality singles at or above 85% 1RM to allow us to feel some heavy weight. We will use the 2 min rest period to adjust loads and then start the workout.
Main WOD:
For time:
Run, 200 m
30 Wall Balls, 20/14 lbs
15 Power Snatches, 75/55 lbs
Run, 400 m
30 Wall Balls, 20/14 lbs
15 Power Snatches, 75/55 lbs
Run, 600 m
30 Wall Balls, 20/14 lbs
15 Power Snatches, 75/55 lbs
Run, 800 m
30 Wall Balls, 20/14 lbs
15 Power Snatches, 75/55 lbs
Run, 1000 m
Time domain: 20-35 mins
Time cap: 30 mins
Today is all about muscular stamina and endurance. This is a very leg centric style workout that will be sure to challenge your ability to hold onto the pace on the runs as they get up into the 600 m, 800 m, and 1000 m length. Focus here is to try to go out a little faster than total average pace on the 200 m, get into a big set of wall balls or even unbroken, and then hang onto the barbell for the power snatches. Again, we want to see close to unbroken at that weight. We chose a light weight today to really work on barbell cycling under fatigue. We want athletes to work on unbroken sets, quick transitions, and pacing on the runs to allow for steady state effort today.
L2:
Run, 200 m
20 Wall Balls, 20/14 lbs
15 Low Hang Power Snatches, 65/45 lbs
Run, 400 m
20 Wall Balls, 20/14 lbs
15 Low Hang Power Snatches, 65/45 lbs
Run, 600 m
20 Wall Balls, 20/14 lbs
15 Low Hang Power Snatches, 65/45 lbs
Run, 800 m
20 Wall Balls, 20/14 lbs
15 Low Hang Power Snatches, 65/45 lbs
Run, 1000 m
L1:
For time:
Run, 400 m
20 Wall Balls, 14/10 lbs
15 Hang Power Snatches, 45/35 lbs
Run, 400 m
20 Wall Balls, 14/10 lbs
15 Hang Power Snatches, 45/35 lbs
Run, 400 m
20 Wall Balls, 14/10 lbs
15 Hang Power Snatches, 45/35 lbs
Run, 400 m
20 Wall Balls, 14/10 lbs
15 Hang Power Snatches, 45/35 lbs
Run, 400 m