Hey Folks!
Couple great sprints today – good work! Yes I know the sleds had lots of rest between them. Yes, you guys still slowed down significantly on your third push versus first (during the same interval). Yes, that means I put the right time domains :) Sometimes rest is a little “boring” (but not so bad if you shoot hoops between intervals!)
Amanda today! It’s a great WOD. It’s even better if you scale it properly (down or up). For the set of 9 snatches, you should be able to do the 9 unbroken, though you probably wouldn’t choose to (hopefully that makes sense). Three sets of 3 with short rests is probably a better idea. With the Muscle ups – do them unbroken if possible, and if not, make sure you don’t fail any reps. So drop down off the rings/bar before you fail and take a few breaths before jumping back up. Sub in Chest to bar pull ups, or strict banded pull ups, and dips/ring dips at an equal amount of reps, if need be.
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Coaches Notes:
See above
Benchmark – “Amanda”:
For time:
9-7-5
Muscle-Ups
Squat Snatches 135/95#
Bonus Conditioning – “Legs like linguini”:
3 Rounds for time:
8 Back Squats @70%
25 Cal Assault bike
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