8/17/18

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WODS: "Bicouplet 2"

12 - 9 - 6 reps for time of:

Snatches (135lbs/85lbs)

Bar muscle-ups

*Time cap for bicouplet 2 is 6:00.

**After the 6:00 cap there is a 1:00 transition before starting bicouplet 1.

"Bicouplet 1"

21 - 15 - 9 reps for time of:

Snatches (85lbs/55lbs)

Chest-to-bar pull-ups

*Time cap for bicouplet 1 is 6:00.

Intended Stimulus:

#2: This section uses a moderate load and a challenging gymnastics movement to be completed in a short timeframe. Choose a load and bar muscle up variation/rep schemes that allows for consistent movement throughout the workout. For this reason, we have chosen jumping variations for bicouplet 2. #1: This load should be light and allow for the weight to be moved quickly. This section will be very grip demanding due to the prior section, the total reps accumulated, and the movement combination.

Scaling Options:

#2 Scaling Option 1: 12 - 9 - 6 reps for time of: Snatches (125lbs/80lbs) *Use a load that allows for consistent singles to be performed. Bar muscle-ups (9 - 6 - 3 reps) *Reduce the reps if needed to be consistent or do a jumping bar muscle up variation.

#2 Scaling Option 2: 12 - 9 - 6 Hang Power Snatch (105lbs/70lbs) Jumping chest to bar pull-up

#1 Scaling Option 1: 21 - 15 - 9 reps for time of: Snatches (75lbs/45lbs) Chest to bar pull-ups (15 - 12 - 9) *If you can achieve chest to bar pull-up but the volume is high, decrease to a rep scheme that allows 3-4 breaks max.

#1 Scaling Option 2: 15 - 12 - 9 reps for time of: Hang power snatches (65lbs/35lbs) Ring rows