Oct 29, 2013

Wednesday 10.30.13

Main WOD
10 minute AMRAP:
30 Double-unders
20 1-Arm DB/KB Snatches (55/35) -- Alternate arms EVERY rep

Skill/Accessory work
3 rounds, not for time:
10 Pistols (each leg)
10 Ring Dips

Post Main WOD time to comments and whiteboard.

Optional Strength WOD
Back Squat 3-3-3 (75-80% of 1 RM across)

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)


Main WOD.  The key here is use your legs & hips for the snatches, not to bend over looking down and strain your lower back pulling the DB/KB. TRAINERS - WATCH OUT FOR THIS!!!

Alternate arms every rep, meaning you should reset with your chest up, knees bent and use the hip explosion to generate the momentum to move the weight. You have to put the weight down to switch arms...remember to get into proper position for each rep.

Optional Strength WOD.  These are heavy sets across all 3. More important than the weight is the proper depth and form for the squats. Use the safety bars or a spotter to ensure you reach depth with heels on the ground. Doing heavy, crappy squats will set you up more for injury than for new PRs!!

Accessory work/Skill practice.  Practice at least 3 different scaling options of pistols and get especially comfortable in the bottom balancing on 1 foot. Between sets do 10 Ring Dips.

Training Videos.
  • WOD demo from CF Ann Arbor featuring 1 arm snatches.  What you'll see is an incredible athlete working hard in Julie Foucher, and an awesome coach in Doug Chapman working just as hard in constantly cueing her movement and keeping her honest as fatigue sets in. Do the same for your WOD partners tomorrow.


Sam Friend said...

4+31 (40 lb DB)
Those are deceptively difficult. I was wary to begin with and am glad I dropped to a lower weight. You really need to be careful of your setup, with a tight core, loaded posterior chain, and raised chest. I forced myself to get in a good body position before pulling... My back is grateful!
Great demo Allan.

Allan Jackman said...

4+9 (50lb DB)

Followed by the 10 pistols/leg x 3
Muscle-up then x10 ring dips at the top

Russ Ames said...

Made up yesterday's WOD. posted there.

IronJake78 said...

Got 4.5 rounds (mainly because I spent about 45 seconds running around after round 1 looking for something to keep score on!)

But I only used a 35 pound kettlebell, I had the same concerns Mr. Friend had.

Nice and quick. Tomorrow, deadlifting and pressing. That'll be tough!


Jared said...

4+35 with 50lbs DB. Glad to see all the new faces this morning. We never regret running two heats so that we can accommodate more people. Hope to see everyone back tomorrow. Props to Jay for recruiting and then standing by to help coach - that is what makes the bubble great.

Scott S said...

Great showing this morning, holy cow a lot of people working. After starting the clock for the 545 crew I turned around and was literally trapped by swinging jump ropes on all sides. As Rob said it was like being in the movie SAW, I had to wait till people moved the Snatches to get out.

4 rounds + 9 DU Rx 50# DB.

Second Jareds comments. Saw a lot of people focusing hard on great form, good to see trainers circulating and ensuring good safe execution. Makes it worth it to be part of this community and loving the morning groups motivation!

Best DU day ever for me, first 3 rounds unbroken, then keep missing on the 4th round.

BSQTs 3 x 3 prior up to 275. Glutes feeling tight and sore from Monday, damn jumping lunges!

Pistols and Rdips after.

Ross said...


Congestion and cold after the weekend in the field getting to me today.

Started with an easy 3 mile run.

Then WOD used a 55lb DB vice KB.
5 rds + 5 DU - wasn't until the third rd I really got a good rhythm in switching arms on the snatches, then by the fourth rd I was too tired to use it.

Finished with 3x3 of BS @285, ran out of time for skill work.

Jimmy Chen said...

4 rounds. Couldn't manage a fifth since I was barely getting 1 DU by the time the clock stopped.

Worked on some pistols afterwards. Definitely got some issues with range of motion, but as with anything, it'll get there with time!

Noah said...

5 rds plus 34 at 40#. If I lost focus I found myself pulling with the low back and not the legs and not keeping my shoulder back in a good (i.e. stable) position. Felt good as long as those two things were 'tight'.

Felt like working out inside a sponge today with all the moisture. Not to sound like a germaphobe but our Bubble must be a petri dish of disease on days like this.

Dan R. said...

5+30 with #45DB. 30 minute mobility work on glutes and shoulders followed by 10 minute WOD.

Adam Thompson said...

5+33 /w 50# DB

As with previous comments, form is key with DB snatches. Once your form goes and the DB starts to drift away from your body, your back will really start to suffer.

One good cue that was told to me was to think about zipping up your jacket with the DB.

pistols and ring dips

285 BS

monroe said...

5 rounds even, 50lb DB