Sun Mar 3 “Open WOD 24.1 Re-do"

If you have not had the chance to do this workout yet, today’s the day. If you have done it once already, you can try it again with a different strategy to potentially get farther into the workout/complete with a faster time. If you would like to change to a different scaling and do the workout again, that is also an option.

WORKOUT VARIATIONS

Rx’d: (Ages 16-54)
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Masters 55+:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Scaled: (Ages 16-54)
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Scaled Masters 55+:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell

Train

“Open WOD 24.1”

For Time (15 Minute Cap):

21 Dumbbell Snatches, Arm 1
21 Lateral Burpees Over Dumbbell
21 Dumbbell Snatches, Arm 2
21 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 1
15 Lateral Burpees Over Dumbbell
15 Dumbbell Snatches, Arm 2
15 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 1
9 Lateral Burpees Over Dumbbell
9 Dumbbell Snatches, Arm 2
9 Lateral Burpees Over Dumbbell

Strategy

Bucket 1: If you are capable of finishing this workout, your goal is to find an uncomfortable pace and hang on. Quick transitions with tapping the dumbbell on the ground for each rep, pause overhead for a quick breath and strong lockout, and stay low on the burpees

Bucket 2: You can do the weight but may not be able to finish: chip away at the dumbbell snatches, resting at the hip or setting the dumbbell on the ground between sets. Use the burpee as recovery, aim is for 12 reps a minute to complete in 15 minutes

Bucket 3: It’s a lot of reps and conditioning is a limiter: slow and steady, pause at the top of each dumbbell snatch for a breath and break them into 2-3 sets. Pause at the bottom of the burpee, when you stand up, and after jumping over the dumbbell, each time taking in a good relaxing breath