With a single DB or KB (53/35), for time:
30 Double Unders
20 Push Press
30 Double Unders
20 Power Clean
30 Double Unders
20 Thruster
30 Double Unders
20 Snatch
Skill/Accessory Work
3 alternating sets of:
Handstand hold (1:00 / :40 / :20)
L-Sit hold on parallettes (:30 / :20 / :10)
Post Main WOD time to comments and whiteboard.
Optional Strength Work
Turkish Get-ups 5 x 2 (Ascending to 55/35)
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Main WOD. This WOD will be very taxing on your shoulders and upper body. Each set of DB/KB exercises is done with 1 arm, 10 reps each arm, for a TOTAL of 20 reps. Fatigue in your shoulders should force you to leverage your hips and use proper technique to move the weight. Get a good dip, drive for the Push Press. Get a good pull and extension for the PCLNs. Use the drive from the squat for the Thruster, and good pull and extension for the Power Snatches. You can use either a dumbbell or a kettlebell, but make sure you know how to catch the KB without bruising yourself.
Yes, we did Barbell Snatches yesterday. Remember the technique and do not let yourself bend over completely to pull the DB and put strain on your back. Force your chest up, and open your hips to move the weight. Ideally, you are fatigued so you have to use good technique to move the weight....its like there's a method to the madness.
Optional Strength WOD. Best done prior to the Main WOD. This is an easy 10 reps, but a good build-up and warm-up for the WOD and especially your shoulders. The 5 x 2 would mean one TGU with each arm, ascending in weight. Example for ascending sets with KB/DBs - 20, 35, 44, 50, 53/55.
Accessory work/Skill practice. The holds are taxing, but not much movement required (the WOD took care of that). Best done in partners or groups. One group get into HS hold, the other in an L-sit on parallettes. The L-sit will end prior but can watch the clock for the HS. Then switch and L-sitters become HS holders. Then switch and go to next descending time. Take time to rest between timed sets.
***WARNO - tomorrow's Team WOD will go down at the Bubble, normal start time of 0600.***
See you there!
Training Videos.
- Some vids on technique for the 1-arm DB work: Clean and Push Press (it's a two-fer! notice the power clean to get the DB up to do the PP), DB Thruster, and DB Snatch.
- If you have trouble maintaining an L-sit, work your progressions...core strength will follow.