WOD: Wednesday 211013

Get a load of this guy. Bet he doesn’t even condition.

Coaching Notes:

We are hitting a snatch complex today at loads that are challenging, yet light enough to really work on form and hit things effectively. Then we move into the DB conditioning portion where we are utilizing this like a DB Complex. Idea here is to move fast, but have it be challenging to go unbroken. So managing those sets and rest periods between movements is what this workout is all about.

Scaling Mods:

Today, we wrote the scaling mods to help athletes move better and more consistently through the workout without putting excess stress on the lower back. We can elevate the push-ups, just do burpees and then hang snatches for devils press and keep light thrusters or move to a single arm version to help with overhead mobility concerns.

High Hang Squat Snatch + Hang Squat Squat Snatch

Every 2:00, 7 Sets

2+2, x 3 Sets @ 60%

2+1, x 2 Sets @ 65%

1+2, x 2 Sets @ 70%

*High Hang = Hip Crease

*Hang =Top of the Knee

*Focus today is speed under the barbell and pulling pulling yourself into a quality catch position

The Devil Wears Prada

5 Rounds for Time

10 Deficit DB Push-Ups

5 Devils Press

5 Hang Dual DB Snatch

10 DB Thrusters

Load 50/35#, 22.5/16kg

Time Cap = 15min

Accessories

3 Sets, For Quality

10 Weighted Maltese Raises

10/10 Side Lying DB External Rotation

10 Zottman Curls