Wednesday 110613


Open WOW 13.1
17 Minute AMRAP:
40 Burpees to a 6" target
(75/45) pound
Snatch, 30 reps
(135/75) pound Snatch, 30 reps
(165/100) pound Snatch, 30 reps
(210/120) pound Snatch, as many reps as possible
WOD Strategy: With another Open WOW ahead of us, we are going to test our metabolic capacity. Burpees can cause us to jack up our heart rate and leave us gasping for air. So, to minimize this feeling, we must choose a steady pace that will not leave us completely winded by the time we get to the bar for the snatches. For the first round of snatches you want to make them touch and go as much as possible. If you have to break the snatches up at this weight then make sure you set a number you want to hit (2 sets of 15 reps or 3 sets of 10 reps) and only take a short breather. For each remaining round of burpees you must maintain the same strategy as you did starting this workout. The only time you will want to go all out on the burpees is if you absolutely know you will not be able to get back to the snatches because of time or if you know you will not be able to do any snatches at the next weight. For the second set of snatches you should be breaking up the snatches into manageable sets (this will vary depending on the individual, however for most you can break this into singles or doubles). For those that make it to the next round of snatches you will want to hit singles and make every rep count (failed attempts will tax you and cost you time).
10 Minutes Pistols Practice