10 minute AMRAP:
30 Double-unders
20 1-Arm DB/KB Snatches (55/35) -- Alternate arms EVERY rep
Skill/Accessory work
3 rounds, not for time:
10 Pistols (each leg)
10 Ring Dips
Post Main WOD time to comments and whiteboard.
Optional Strength WOD
Back Squat 3-3-3 (75-80% of 1 RM across)
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
REMINDER -- NOVEMBER PROGRAMMING REVIEW THURSDAY AT 1130!
Main WOD. The key here is use your legs & hips for the snatches, not to bend over looking down and strain your lower back pulling the DB/KB. TRAINERS - WATCH OUT FOR THIS!!!
Alternate arms every rep, meaning you should reset with your chest up, knees bent and use the hip explosion to generate the momentum to move the weight. You have to put the weight down to switch arms...remember to get into proper position for each rep.
Optional Strength WOD. These are heavy sets across all 3. More important than the weight is the proper depth and form for the squats. Use the safety bars or a spotter to ensure you reach depth with heels on the ground. Doing heavy, crappy squats will set you up more for injury than for new PRs!!
Accessory work/Skill practice. Practice at least 3 different scaling options of pistols and get especially comfortable in the bottom balancing on 1 foot. Between sets do 10 Ring Dips.
Training Videos.
3 rounds, not for time:
10 Pistols (each leg)
10 Ring Dips
Post Main WOD time to comments and whiteboard.
Optional Strength WOD
Back Squat 3-3-3 (75-80% of 1 RM across)
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
REMINDER -- NOVEMBER PROGRAMMING REVIEW THURSDAY AT 1130!
Main WOD. The key here is use your legs & hips for the snatches, not to bend over looking down and strain your lower back pulling the DB/KB. TRAINERS - WATCH OUT FOR THIS!!!
Alternate arms every rep, meaning you should reset with your chest up, knees bent and use the hip explosion to generate the momentum to move the weight. You have to put the weight down to switch arms...remember to get into proper position for each rep.
Optional Strength WOD. These are heavy sets across all 3. More important than the weight is the proper depth and form for the squats. Use the safety bars or a spotter to ensure you reach depth with heels on the ground. Doing heavy, crappy squats will set you up more for injury than for new PRs!!
Accessory work/Skill practice. Practice at least 3 different scaling options of pistols and get especially comfortable in the bottom balancing on 1 foot. Between sets do 10 Ring Dips.
Training Videos.
- WOD demo from CF Ann Arbor featuring 1 arm snatches. What you'll see is an incredible athlete working hard in Julie Foucher, and an awesome coach in Doug Chapman working just as hard in constantly cueing her movement and keeping her honest as fatigue sets in. Do the same for your WOD partners tomorrow.