WOD
“Snatch N’ Sprint”
For time:
10 Dumbbell hang squat snatch (alternating arms)
200 meter Run
20 Dumbbell hang squat snatch (alternating arms)
400 meter Run
30 Dumbbell hang squat snatch (alternating arms)
600 meter Run
STIMULUS
Duration: Short (7-12 Minutes)
Volume: Low (60 reps and 1200m)
Loading: Light
White Board Chat:
Ascending sprint ladder for our Friday! All of our snatches will be taken from the hang today and we will alternate hands each rep. Our loading should be something light enough to allow us to go unbroken for at least the first round of 10 and more than halfway through the round of 20. Our round of 30 shouldn’t take us over :90 and we shouldn’t have to break up our reps more than 3 times. Our 600m should be something that we can finish, even at the end of the workout, in under 3:30. Go fast and take chances on this one!!
Modifications
NO EQUIPMENT?:
For time:
10 Squat jumps
200 meter Run
20 Squat jumps
400 meter Run
30 Squat jumps
600 meter Run
- Dumbbell hang squat snatch:
- If we have an injury or limitation that prevents us from using one arm, cut the total reps in half and only use the good arm
- If we have an injury or limitation that prevents us from going below parallel, perform hang power snatches and descend as low as pain-free range of motion allows for
- If we have an injury or limitation that prevents us from going overhead at all, perform dumbbell hang squat cleans
- Running
- If running 600m will take us over 3:30, modify the runs to: 100m, 200m, 400m
- If we have an injury or limitation that prevents us from running and have access to them, either: (A) Row 250m/500m/700m or (B) Bike 400m/800m/1200m