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Πέμπτη 180424

WOD: IQF 24.1 BENCHMARK

4 rounds for max reps:
1 minute of snatches (38/61 kg)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (15/22.kg) (50 cm)
1 minute of rest

Tips

  • 100-250 reps or more.
  • Fight for one more rep in each minute; every rep makes a huge difference.
  • Aim for 10 or more reps of each exercise in each interval.
  • Snatch loading should allow for at least 5 touch-and-go reps at a time.
  • Hold onto the dumbbells for the full minute.
  • If you are not signed for the Quarterfinals, choose movements that challenge your ability and allow you to get 10-20 reps per minute.

Scaling

Scale as needed to allow for consistent movement and at least 100 reps in this workout.
Snatch Load, hang snatch, dumbbell snatch, kettlebell swing
Row Equipment substitutions
Dumbbell box step-up Load, height, box step-up

HYROX

AMRAP 20'
6 wall ball lunges 6/9kg
6 push-ups
6 feet elevated ring rows
6 v-ups

add 2 reps on each round

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