Warm-Up:
Coach’s choice
Pre WOD:
Weightlifting
Every 2 Minutes for 6 Rounds
1 Power Snatch from the floor, 1 Power Snatch from above the knee, 1 Overhead Squat
Work up to a heavy but comfortable complex for the day.
*If unable to squat snatch perform power snatches.
WOD:
“Snow Ball”
40 Wall Balls (20,14)(10′)
5 Squat Snatches
40 Push-ups
5 Squat Snatches
40 Toes-to-Bar
5 Squat Snatches
Bar Weight: Ending Complex Weight from Pre- WOD.
*If unable to squat snatch perform power snatches.
Option 2:
30 Wall Balls (20,14)(10′,9′)
5 Squat Snatches
30 Push-ups
5 Squat Snatches
30 Toes-to-Bar
5 Squat Snatches
*Bar Weight: Ending Complex Weight from Pre-WOD.
*If unable to squat snatch perform power snatches.
Option 3:
20 Wall Balls (14,10)(9′)
5 Squat Snatches
20 Push-ups
5 Squat Snatches
20 Toes-to-Rig
5 Squat Snatches
*Bar Weight: Ending Complex Weight From Pre-WOD.
*If unable to squat snatch perform power snatches.
Post WOD:
Agile 8
CFS Brief:
Day 7 WLC
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JumpNrope Double Under clinic with Molly Metz, 5-time World Jump Rope Champion.
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Another fun day modifying for the bum wrist.
Prep: complex doing 1 arm dumbbells (25,30,35,40,45,50)
WOD: 8:05
40 front squats (45#)
5 1 arm dumbbell squat snatch (40#)
2 min accumulated plank hold (elbows)
5 1 arm dumbbell squat snatch
40 toes to rig
5 1 arm dumbbell squat snatch
Snatch Complex: 35# – 65#
Snow Ball (I do like the references to cold things): 11:38 | 14# WB to 9′ | 55# Squat Snatch | Push Ups and TTB as prescribed
My first two squat snatches were significant fails in which I ended up on my butt. Thank you to Ilana for not laughing out loud (though I would have joined you in the laughter) as I gathered myself and took 2 no reps. Wall balls were tons of fun, I loved them! Thanks Hanna for the coaching and keeping an eye on my overhead squat!
I did rather like your one-armed snatch with the 65# barbell 🙂 And whenever you and MJ are near one another, I know there will be some good laughs thrown in.
Snatch Complex: 15#-40#
Snow Ball: 8:21 | 10# WB to 9′ | 35# power snatch | toe to rig
I’ve been pleasantly surprised (and happy) with my wall ball progress. I only had to no-rep myself once today. If I break them into manageable sets, they flow pretty well and I’m hitting the 9′ target consistently. The push-ups were a bit tough but sets of 5 helped get me through them.
14:46 #65
Cleans were OK at best.
Oops. Squat snatches..
Complex worked up to 115
WOD
10:27 @95
Unbroken wallballs
Unbroken snatches