Skill

Two rounds of Tabata alternating between
Double unders
Strict pull-ups

For our skill work today we’ll be working on two bodyweight movements.  We will use the Tabata timer which gives you twenty seconds to work and ten seconds to rest and transition. Using the interval timer and allowing some rest in each round should help to lower the intensity and allow you to work on the strength and skill required for both movements.  For strict pull-ups or ring rows you’ll most likely want to scale to a method that allows you to work for one or two sets max.  You won’t have a lot of time to be getting in and out of the band.

WOD

5 Rounds with one minute on each station

Alternating dumbbell snatch 50/35 lb
Rest
Wall ball shots 20/14 lb 10/9 ‘
Rest

Workout notes

Today’s workout is similar to a combination we have seen in the past but today we’re going to have a 1:1  work ratio.  Additionally  consider that snatches are primarily a “pulling” movement and wall ball shots are primarily a “pressing” movement. That gives you 3 minutes between pulling and pressing.  It’s not quite recovery but we are alternating the emphasis between the anterior and posterior chain.  You can approach this workout by attempting a heavier load than you might normally use or attempt to keep the intensity high by working for the entire minute at both stations.   If you do decide to test a heavier load keep your mechanics the same as you would with a lighter weight but add some rest when needed.