WOD: Wednesday 220119
Matt definitely getting after it today.
• Points of Performance & Coaching Cues
-Alternating Dumbbell Hang Snatches: Focus on keeping the dumbbell close and punching fast. Bring the dumbbell down and into the hips before focusing on flexing the butt and the midline to bring the dumbbell back overhead.
-Burpee Box Jump Overs: These should be box facing today and we are looking at staying close to the box and low across with a 2 foot takeoff and 2 foot landing.
-Wall Balls: Chest up, elbows in front of the body and underneath the ball. Focus on breathing out as the ball comes out and breathing in as the ball comes back to the body.
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• Scaling Considerations
-Scaling today is pretty simple. For most athletes just scaling the weight should be more than enough to adjust for the workout, or reducing volume on each movement and having the athletes move at a more steady pace to limit intensity and overall volume for the day.
Weightlifting,
1x [ 1 Power Snatch + 1 Snatch Balance + 1 Squat Snatch + 1 Overhead Squat ]
pick load Every 1:30 for 15 mins.
Build to a heavy complex. Start at ~60% 1RM power snatch.
"Freight Trains and Monsters"
14 mins AMRAP:
22 Alternating Dumbbell Hang Snatches, 50/35 lbs
11 Burpee Box Jump Overs, 24/20 in
22 Wall Balls, 20/14 lbs
Goal: ~4 rounds
Accessories
[ Overhead Lunge, 50 ft ] 1-1-1, using heaviest weight per set
[ Front Rack Lunge, 50 ft ] 1-1-1, using heaviest weight per set
[ Back Rack Lunge, 50 ft ] 1-1-1, using heaviest weight per set
Rest 3 mins