WOD 4.7.15 Tuesday

Warmup Skill: Snatch Progressions w/Bar or Dowel– Drills:

  • 10 Overhead Squat
  • 10 Snatch Balance
  • 10 S.O.T.S Press

A. Snatch:

  • 3-2-2-1-1-1-1-1

Must be a “Squat Snatch” unless incapable of overhead squatting then, power snatch is acceptable
Rest as needed between sets, goal is to progress through weight and find a 1 Rep Max. 20 minute time cap.

B. EMOM 10

  • ODD = 5 or 6 Power Snatches (95/65#) (ADV=115/75#) Pick weight to go unbroken w/ perfect form!!!
  • EVEN = Max Burpees

SCORE= number of total burpees completed in 10 minutes.

C. Cool down

  • 5 minutes: walk/ jog /run /bike/ or row
  • Then, foam roll/ smash tight muscles
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WOD 11.18.14 Tuesday

Warmup

  • 300m Jog/Run
  • Couch Stretch: 1min/leg
  • 300m Jog
  • Pigeon Stretch: 1min/leg
  • 300m Jog/Run

3x:

  • 5 PVC wall-facing squats
  • 10 Push-Ups

 

A. EMOM 10

  • Snatch High Pull + Hang Power Snatch + Hang Snatch

B. Back Squat

  • Find your 1RM (Beginners: find 3RM)

C. AMRAP 10

  • 10 Single Arm DB Snatches (50/35#) (5/arm)
  • 10 DB Goblet Step-Ups (20”)

D. Mobility

  • Lacrosse Ball: Traps smash
  • 10x: Up Dog – Down Dog

WOD 9.17.13

A. Hang Power Snatch

  • 5-5-5-5

B. AMRAP 5

  • 5 Box Jumps (20/16)
  • 5 Power Snatches (75/43)

AMRAP 10

  • 20 ice skaters (L&R = 1)
  • 15 Push Press (75/43)
  • 10 Kettlebell Swings (35/25)

C. 3 Sets

  • Single-arm Waiter Walk: 20M left and 20M right
  • 100m Run
  • 30 Sec Side Plank
English: Snatch. Español: Arranque. Euskara: A...

Snatch.

Snatch seen from side

Snatch seen from side (Photo credit: Wikipedia)

WOD 8.2.13

Level 1

A. Every 90 seconds for 9 minutes (6 Sets)
5 Back Squats (Heavier than last Friday)
Rest 3 minutes
EMOM for 6 minutes
3 Hang Power Snatches

B. 6x
100m Run
2 min.+ Rest

*No times, simply to put out and race the other people in your class

C. 3x
Jog 200m
Banded Stretch Hamstrings 30sec/side

Level 2

A. Every 90 seconds for 9 minutes (6 Sets)
4 Back Squats @ 80%
Rest 3 minutes
EMOM for 6 minutes
3 Snatches (70%)

*Must Squat

B. 6x
150m Run
2 min.+ Rest

*No times, simply to put out and race the other people in your class

C. 3x
Jog 200m
Banded Stretch Hamstrings 30sec/side

Back of left lower extremity.

Back of left lower extremity. (Photo credit: Wikipedia)