Sat, 01/26/2019

"Bird Box" For Time: 100/70 Calorie Row 75 Box Jump Overs (24/20) 50 Power Snatches (135/95) 15 Rope Climbs 50 Power Snatches (115/80) 75 Box Jump Overs (24/20) 100/70 Calorie Row

Notes:

Teams of three will take on this chipper workout, splitting work as they so desire. Note that the weight decreases on the second round of power snatches. The first round weight should be something that athletes could complete 9+ unbroken snatches when fresh. The second round weight should be something that they could hold on for 15+ when fresh. Teams using different weights can have multiple barbells out of the floor. If short on rowers, stagger by 5-6 minutes. For mixed teams, complete the following calories: **2 Guys, 1 Girl:** 90 Calories **2 Girls, 1 Guy:** 80 Calories ## THE WHY Yesterday we talked about practice, training, and competition. Rope climbs is a higher skilled movement that most athletes can’t just hop right in to without prior experience. It takes a good deal of deliberate, not sexy practice. Sitting on a box for a while and just working on foot locks is an example of this intentional work. Unfortunately, there is usually never a ton of time to practice this within the class hour. One of two things can happen because of this. Athletes will end up doing a modified version that they are comfortable with every time rope climbs show up or they will choose something outside of their current skill set and get frustrated when it doesn’t go well. Practicing outside of class isn’t fun by any means, but it’s not meant to be. True improvement comes from doing the things that others don’t want to do.

#WOD #birdbox #calrow #row #boxjumpovers #powersnatches #ropeclimbs