"Girl Power"
WOD
AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of "Cindy"
10 Power Snatches (115/80)
Coaches Notes
With “Cindy” smack dab in the middle of “Girl Power”, we have a nice balance of cardio, bodyweight, and weightlifting movements. The weight on the barbell should be a load that athletes are capable of cycling at least 15 repetitions unbroken when fresh. These will likely be small sets or singles within the workout. One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats. Looking for a variation that allows for no more than 1 break on the pull-ups and push-ups today. If short on bikes, stagger by 2-3 minutes. If unable to Assault Bike, complete one of the following:
Equal Calorie Row or Bike Erg
30/21 Calorie Schwinn Bike
THE WHY
No aspect of functional movement is more important than their capacity to move large loads, long distances, quickly. The load, distance, and speed of a movement like the snatch makes its a high power, and therefore a high intensity exercise, giving athletes a lot of bang for their buck. The snatch is also requires nearly every aspect of the 10 general physical skills in some capacity, making it a movement with a high return. Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy are all key components of this Olympic lift we do so often.