“180310-Class”

"Fireball" Class WOD

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  • “Fireball”
  • Teams of 3:
  • AMRAP 30:
  • 100/75 Calorie Schwinn Bike
  • 75 Wallballs (20/14)
  • 50 Power Cleans (115/85)
  • Add (20/10) to barbell each round.

Athletes will split up the work in today’s workout as they see fit. The weight on the power cleans will increase 20 pounds each round for men and 10 pounds each round for women. The opening barbell should be something that athletes are capable of completing 20+ repetitions if they needed to. If unable to Schwinn Bike, complete a 75/50 Calorie Assault Bike or Row.

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With a 1:2 work to rest ratio, athletes can look to push the intensity when it is there turn to work. Finding a good breakup strategy between teammates will help them maintain a high power output. On the bike, fast burst of 8-10 calories is a good range before athletes begin to slow down. For wallballs, somewhere between 10-15 repetitions would be a good sweet spot. If all athletes complete 15 repetitions a piece, and then 10 repetitions a piece, they will have finished the 75. Finally, 3-5 repetitions on the early rounds of power cleans will keep athletes moving and moving well. As the bar gets heavier, going to sets of 1-3 may athletes from gassing out.
Source: wodwell.com
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