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January 3, 2017

Skill

EMOM for 10 Minutes

[odd] :30 Seconds of Strict Pull-Ups, Banded Strict Pull-Ups or Supine Ring Rows
[even] :30 Seconds of Push-Ups

You will have 5 rounds at each station to work for 30 seconds.  It’s probably not a good idea to go for a max set early on so work in as many sets as you need to for the full 30 seconds and then transition to the next station. Use the most difficult movement standard that you can and don’t worry about stringing together reps if it means sacrificing the mechanics of each movement.

WOD

Tabata Power Snatch 75/55lb
1 Minute Rest
Tabata Double Under
1 Minute Rest
Tabata Power Snatch 75/55lb
1 Minute Rest
Tabata Double Under

Workout notes: Today’s workout will use the Tabata timer but we will score the workout as you would a traditional amrap.  Complete as many reps as possible during each work period and come up with a total number of repetitions at the end.  The weight you choose for the snatches should be light so that you can work for most of the 20 seconds and complete your reps in good sized sets.  If you are still working on double unders you are in luck, you have 16 rounds of 20 seconds to practice!  The only way to get better at the skill is spending time working at it, don’t give up, you can do it!

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