WOD: Wednesday, November 20, 2013

Class will split up into 5 teams (up to 8 teams if area outside is not wet from rain) and take turns doing snatch skill work on trainers cues.

Get through as many of these barbell drills, med ball core work, and conditioning as time permits.

(A) Snatch Part I (Barbell Only)

THEN

  • 3x From Quad to Muscle Snatch
  • 3x From Quad to Power Snatch
  • 3x From Quad to Power Snatch to Overhead Squat
  • 5x From Quad to Snatch (Fast and Focused!)
  • Video HERE

(B) Snatch Part II (Add 10 or 15 pound plates to bar)

  • 3x 3-Pause Power Snatch: (1) Pause @ Floor, (2) Pause above knees, (3) Pause at hips/belt line AND POWER SNATCH
  • 3x 3-Pause Snatch: (1) Pause @ Floor, (2) Pause above knees, (3) Pause at hips/belt line AND SNATCH
  • Video HERE

(C) Snatch Part III: Pause Power Snatch Complex. 1 Set Only

  • (1) Pause @ Floor, (2) Pause above knees, (3) Pause at hips/belt line AND POWER SNATCH
  • (1) Pause @ Floor, (2) Pause at hips/belt line AND POWER SNATCH
  • Full Speed POWER SNATCH
  • Full Speed Power Snatch + Overhead Squat

(D) Snatch Part IV: Pause Snatch Complex. 1-3 Sets

  • (1) Pause @ Floor, (2) Pause above knees, (3) Pause at hips/belt line AND SNATCH
  • (1) Pause @ Floor, (2) Pause at hips/belt line AND SNATCH
  • Full Speed SNATCH

Video for (C) and (D) HERE

(E) Rotational Wall Pass Demo,  then

  • 5 Rounds of 5 Rotational Wall Passes/Side
  • Take a short break between rounds

(F) Side Wall Pass, then

  • 4 Rounds of 5 Side Wall Passes/Side
  • Take a short break between rounds

(G) Underhand Pass, then

  • 3 Rounds of 5 Underhand Passes
  • Take a short pass between rounds

(H) Time Permitting, Conditioning or Casual Cardio

  • Either 15 minutes on a Cardio Machine Upstairs, Nice and Easy OR
  • 21-15-9 of Jumping Jacks, Slam Balls, and Wall Balls

Off the Wall. Photo by Rafael Vega