WOD: Wednesday, November 6, 2013

Today is Active Recovery, Rest, or Technique Work for most of you. If you absolutely need a tough workout and are resting on Thursday or Friday, you can opt to do the workout in Part (I) after doing (A), (B), (C).

 (A) Wall Ball Demo, then

  • 10 Wall Balls for Height
  • Take short breaks between attempts

(B) Scoop Throw Demo,  then

  • 10 Scoop Throws for Height
  • Take short breaks between attempts

(C) Rotational Wall Pass Demo,  then

  • 3 Rounds of 8 Rotational Wall Passes/Side
  • Take a short break between rounds

Following med-ball portion of the class, either work on Snatch technique —parts (D)-(H)— OR skip to Conditioning in (I)

(D) Snatch Deadlift 2x3 @ 60% of 1RM 

(E) Snatch Deadlift + Snatch High Pull 3x1 Complex @ 70% of 1RM

(F) Snatch High Pull + Power Snatch 3x1 Complex @ 70% of 1RM

(G) Power Snatch + Overhead Squat 2x1 Complex @ 70% of 1RM

(H) Snatch 3x1 @ 75% 

(I) Need more sweating, less snatching. Your workout, for time:

  • 500m Row
  • 25 Russian KB Swings 1.5/1.0
  • 400m Row
  • 20 Russian KB Swings 1.5/1.0
  • 300m Row
  • 15 Russian KB Swings 1.5/1.0
  • 200m Row
  • 10 Russian KB Swings 2.0/1.5
  • 100m Row
  • 5 Russian KB Swings 2.0/1.5

Half way up the American swing.  Photo by Rafael Vega