Isabel
-30 power snatches (135/95) > 75 >45 for time
Notes: This is our first pure Oly life metcon WOD in a year. While we want to do this as fast as reasonable, this is a technical lift WOD. It is important that form not deteriorate. Couplets or singles are fine. – Better form=faster time.
-in terms of reps- aim for a reasonable number, but not max effort unbroken. Keep a consistent pace and minimize long breaks in between
-A good time is 3:00-6:00 minutes. If you’ve done this before in under 2 min at Rx weight, then talk to coach about strategy.
Yeah it’s sprint day!!!
– Run stairs in Cathedral park
1) 2x fast feet every stair
2) 2x fast feet every 2 stairs
-40s max burpees on grass
– 3 x 75m sprint build ups
WOD
8R
Every 2.5 min
sprint up hill
Go as far as you can in the following times
walk back to starting point and rest.
Round 1 = 6s (0:00)
Round 2 = 8s (2:30)
Round 3 = 10s (5:00)
Round 4 = 12s (7:30)
Round 5 = 12s (10:00)
Round 6 = 10s (12:30)
Round 7 = 8s (15:00)
Round 8 = 6s (17:30)
we are looking for higher power output over shorter duration
scaling as follows
first time hill sprinters will do only 3 R. They can join any of the sprints according to how they feel