17.11.18

WOD
Boxed Out / Partner (Time)
Teams of 2 "Synchro"

For Time / Time Cap 30 min:
800 Meter Run
18 Hang Power Snatches
18 DB Burpee Box Step Ups
400 Meter Run
12 Hang Power Snatches
12 DB Burpee Box Step Ups
200 Meter Run
6 Hang Power Snatches
6 DB Burpee Box Step Ups

Rx standards:
Box 60/50 DB 22,5/15 kg Barbell 50/35

### Synchro instructions
Run is performed together
**Partner 1 finishes 18 HPS while:
**Partner 2 finishes 18 DBBSU
****When both have finished all reps they switch
**Partner 1 finishes 18 DBBSU while:
**Partner 2 finishes 18 HPS

OFF to the run together

Sc1:
Run -100 m
Box 60/50
DB 17/12,5 kg
Barbell 40/25

Sc2:
Run -100 m
Box 50/40
DB 12,5/9 kg
Barbell 30/15

COACH’S NOTES
*** CLASS SETUP ***
# WOD BRIEF + GROUP WARMUP (0:00 – 25:00)
# REHEARSAL (25:00 – 30:00)
# STRATEGY + WOD (30:00 – 60:00)

In this descending rep workout, athletes will choose a weight on the barbell that they could complete 21+ repetitions unbroken when fresh. Note that the third movement is burpee box jumps and not burpee box jump overs. Athletes will come to full extension each time on the box to finish out the rep. If unable to run, complete one of the following:

For every 100m:
Equal Meter Row
7/5 Calorie Assault Bike / Ski Erg
75 Meter Assault Runner

STRATEGY
With the bar coming from the hang position today, athletes can aim to cycle the bar in larger sets. Setting the tone in the first round, athletes can look to take no more than 2 short breaks. Some suggestions go as follow:

***21’s***
2 Sets: 12-9
3 Sets: 8-7-6

***15’s***
2 Sets: 8-7
3 Sets: 6-5-4

***9’s***
2 Sets: 5-4
3 Sets: 3-3-3

A bird’s eye view of the workout shows us that once we are done with the 800 meter run and the set of 18’s, we are more than halfway done with the workout. Athletes can hold back just a touch on the first "round" so that they can continue to push thought the back half of the workout.

WOD WARM UP
## :30 Seconds
Hops to 15/10# Plate
Active Samson
Plate Ground to Overhead

Hops to 15/10# Plate
Active Spidermans
Plate Counterbalance Squats (Pressing Plate Away from Body During Squat)

Hops to 15/10# Plate
Push-up to Down Dog
Plate Overhead Reverse Lunges

## Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

## 2 Rounds (Slightly More Narrow for 2nd Round):
### PVC Pass Throughs – 30 Seconds
### PVC Overhead Squats – 30 Seconds

### Movement Prep
3 Push-ups
3 Frog Hops (Landing with Feet Outside Hands)
3 Burpees
– – – – – – – – – – – – – – – –
10 Small Hops
10 Tall Hops
3 Step-ups (Each Leg)
– – – – – – – – – – – – – – – –
*With a PVC Pipe:*
3 Power Snatch Balances
3 Power Snatch Balances to Plates (Punching Arms)
– – – – – – – – – – – – – – – –
*With an Empty Barebell:*
3 Power Snatch Balances
3 Power Snatch Balances to Plates (Punching Arms)
– – – – – – – – – – – – – – – –
3 High Hang Power Snatches
3 Hang Power Snatches
– – – – – – – – – – – – – – – –
Build to Workout Weight
– – – – – – – – – – – – – – – –
3 Hang Power Snatches

## 1 Round
50 Meter Run
4 Hang Power Snatches
3 DB Burpee Box Step Ups

CategoryWOD