Mon, 08/27/2018

“Country Mile” For Time: 1 Mile Run 50 Wallballs (20/14) 40 Box Jumps (24/20) 30 Burpees 20 Power Snatches (115/80)

L2 800m Run 40 WB 30 Box Jump 20 Burpee 10 Power Snatch L1 400m Run 25 WB 20 Box Step 20 Burpee 10 Hang Muscle Snatch


Moving through these movements in order, let’s start with the run. Beginning the workout fresh, it will be tempting to come out fast here. In order to preserve energy for all the workout that will occur inside, we can aim to hold back a touch, finding a pace that athletes could likely hold for 20+ minutes. The wallballs will be different for every athlete, but all athletes will likely break these up. There are several breakup strategies that could come into play, but the best one is the one that minimizes time spent not moving. 5 sets of 10 is an easy one to remember, but bigger sets include 30-20, 25-15-10, and 15-15-10-10. Again, there is no right or wrong, just one that minimizes rest. The box jumps and burpees won’t be broken up, rather paced out. Let’s move at a pace on both movements that athletes could move at for double the reps. Find the unchanging, constant pace that you could move at for 80 box jumps or 60 burpees total. And finally the power snatches. Although this is a weight that athletes can string together, at this point in the workout, singles are likely the best option. When it comes down to the last 5 or so reps, athletes can “touch and go” if they are feeling good.

OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD

3-Position Squat Snatch + Snatch Balance 5 Sets @ 63%

Power Snatch + Squat Snatch 1 Complex On the 1:30 x 7 Sets @ 78%

Pausing Snatch Pulls 5 Sets of 2 @ 94% Pause 2 seconds at knee level

Back Squat All Sets completed “On the 2:00” 6 Reps @ 72% 4 Reps @ 77% 2 Reps @ 82%

6 Reps @ 74% 4 Reps @ 79% 2 Reps @ 84%

6 Reps @ 76% 4 Reps @ 81% 2 Reps @ 86%

#WOD #countrymile #wallballs #run #boxjumps #burpees #powersnatches