HOME WOD, Dec 17th

Coach Sean

Warm-up

(8 MIN)

200m / Row / Ski / Bike

10 Toe Touches

10 PVC Pass Throughs

10 PVC Good Mornings

10 PVC Pass Arounds

10 Iron Cross

10 Scorpions

5 Squats (2 Sec Down / Drive Up)

5 PVC High Hang High Pull

5 PVC Muscle Snatch

5 PVC High Hang Power Snatch

5 PVC Low Hang Power Snatch

Strength

Snatch 

(18 MIN):

BARBELL WARM-UP

*3 Empty Barbell High Hang High Pull

*3 Empty Barbell Muscle Snatch

*3 Empty Barbell High Hang Power Snatch

*3 Empty Barbell Low Hang Power Sntach

SNATCH COMPLEX:

1 High Hang Snatch + 1 Low Hang Snatch 

*Build to a Moderate Weight 

~~Athletes will deadlift the bar to a full extension and then set up in the high hang position. Athletes will complete 1 high hang snatch and then 1 low hang snatch before setting the bar down. 

~~This can be power or squat. 

WOD Perspective:

Rx: #95/65 – 65%

Rx+: #115/85 – 75%

WOD

4 RDS FOR TOTAL REPS:

MIN 1: Hang Power Snatch, #95/65 (Rx: #115/85)

MIN 2: Sit-ups

MIN 3: DB Farmer’s Carry, #50/35×2

MIN 4: Wall Balls, #20/14 (Rx+: #30/20)

MIN 5: REST 

(Score = Total Reps)

***DO NOT DROP THE DB

WOD Details:

*Athletes will complete max reps of the specified movement for one minute. There are 4 rounds of 4 movements with MIN 5 as a 1 MIN REST. 

*DB Carry: Athletes will hold one DB in each hand at their sides. Athletes will travel east to west and west to east in their box. Athletes will start with their feet behind the tape and athletes must cross the tape for the rep to be complete. Down equals 1 rep and Back equals 1 rep, so this would be 2 reps. 

*Depending on class sizes, athletes may need to stagger in their workout boxes for the DB Farmer’s Carries so they are not running into one another. 

WOD Movements:

*Hang Power Snatch

~~https://www.youtube.com/watch?v=-mLzQdVAwlw&t=4s

*Sit-ups

~~https://www.youtube.com/watch?v=_HDZODOx7Zw

*DB Farmer’s Carry

~~https://www.youtube.com/watch?v=p5MNNosenJc

*Wall Balls

~~https://www.youtube.com/watch?v=EqjGKsiIMCE

WOD Variations

*Athletes can modify movements if needed.