"Bike Drop" Class WOD

  • For Time (in a Team of 3):
  • “Bike Drop”
  • 90/60 Calorie Schwinn Bike, 75 Power Snatches, 75 Thrusters (75/55)
  • 90/60 Calorie Schwinn Bike, 60 Power Snatches, 60 Thrusters (95/65)
  • 90/60 Calorie Schwinn Bike, 45 Power Snatches, 45 Thrusters (115/80)
  • 90/60 Calorie Schwinn Bike, 30 Power Snatches, 30 Thrusters (135/95)
  • 90/60 Calorie Schwinn Bike, 15 Power Snatches, 15 Thrusters (155/105)
  • Time Cap: 30-minutes

Teams will work through these three movements together, breaking up repetitions as needed. Athletes must complete all repetitions at the bike before moving to the power snatches and so on. The number of reps will drop each round, but the weight will increase. These should be weights that athletes are capable of completing at least 27-21-15-12-9 repetitions unbroken respectively when fresh. Teams can use multiple bars if athletes plan on using different weights. If all athletes are using the same loads, use one barbell and add weight following the thrusters. This workout is for time, but will be capped at 30 minutes. If unable to Schwinn Bike, complete one of the following:
65/45 Calorie Assault Bike
90/60 Calorie Row
Sprint 200 Meters (Each Partner)

Going along with the mindset of nearly all of our team workouts, the goal here is to go fast until athletes are about to slow down, then switch out. On the bike, that means probably no more than :15 seconds of sprinting at a time. Early on in the barbell movements, it will be easier to hold on for bigger sets. Athletes may be able to string together 12-15 repetitions per turn. However, as those loads start to increase, we can think about cutting the reps down. With the nature of the thruster, teams can try to hold on for bigger sets there as the bar doesn’t have to come back to the ground. The snatches do come back to the ground with each rep, so although the number of transitions will go up with smaller sets, we can aim to make these transitions quick and seamless.
Source: wodwell.com
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