Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)
1)Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.
2)Power snatch
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.
I did this last night at NGCF and got it validated. I started out 30 double-unders unbroken, then 15 power snatches unbroken. Then I did about 7 double-unders and my screw came out of the handle and my rope broke. I didn't bring a back-up, but Bob had one for me. I kept going although it got to me a little and I started tripping up my double-unders. This is a different type of sectionals because you can attempt the workout as many times as you would like from Tuesday to Sunday. I have a 3 hour trail race on Saturday, so I don't know if I'll get another chance at wod# 1. I want to stay on track with my own training to get to the Regional. I'm not going to do the sectional wod everyday and wear out the same movement and muscles. I'm not going to do many of these workouts more than once. Unless something goes wrong, like a rope malfunction. In a competition you get what you get. You only have one chance! I already see some of the top times are 8 rounds +
Chad Smith North Central Region 5 rounds + 21 Double Unders
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