wod

Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.

WOD April 12

Mobility


Warm-up

 

10 PVC Pipe Pass-throughs

Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell.

1:00 left-legged Couch Stretch

1:00 right-legged Couch Stretch

Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups

10 PVC Pipe Pass-throughs

Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell.

20 Jumping Lunges

Downward Dog Push-ups

Fitness Level Substitution: Downward Dog Knee Push-ups

10 PVC Pipe Pass-throughs

Equipment Substitution: Use a broom stick or a band.  Do not attempt with a barbell.

10 Overhead Squats (PVC Pipe or just the Barbell)

Fitness Level Substitution: Air Squats with hands in the air.


Skills / Strength

 

Learn and practice the different types of snatches to get a better feel for what you will use in the WOD today and when.  In WODs, you may need to pull-out different types depending on the weights and reps.

Power Snatches – Lighter weight when you want to link snatches together.  The first set of snatches in the WOD will likely be power snatches and you will want to use the power snatch for as heavy as you can.

Power Snatch

Power Snatch

Split Snatches – Mid-range/heavy weight.  Most likely you are doing one at a time and you are not very comfortable with the  squat snatch yet and getting under the bar for the power snatch is becoming difficult.  This gets you a little lower in the catch than the power snatch which equals more weight overhead.  You do not get as low as you can on the squat snatch though.

Split Snatch

Split Snatch

Squat Snatches – Heaviest weight (likely).  You are comfortable receiving the bar near the bottom of the overhead squat.

Squat Snatch

Squat Snatch


WOD

 

17:00 AMRAP (As Many Reps As Possible in 17-minutes)

40 Burpees (Jump and touch a 6″ target)

Beginner: 20 Burpees

30 Snatches (Men: 75lb / Women: 45lb / Beginner: 15lb)

30 Burpees

Beginner: 15 Burpees

30 Snatches (Men: 135lb / Women: 75lb / Beginner: 35lb)

20 Burpees

Beginner: 10 Burpees

30 Snatches (Men: 165lb / Women: 100lb / Beginner: 55lb)

10 Burpees

Beginner: 5 Burpees

As Many Snatches As Possible (Men: 210lb / Women: 120lb / Beginner: 75lb)

Put 17 minutes on the clock and do as many reps as possible in the 17 minutes.  Snatches get progressively heavier, so have a plan about what type of snatches you will use and when.  Post your total reps completed to comments.

 

Burpee

Burpee

 


Cool-down

 

3 Rounds not for Time

5 Power Snatches at your first round’s weight from the WOD

WOD at Home ©2012