WOD Wed. Jun. 12

June 11th, 2013

Warm-up and practice one-arm dumbbell snatches.
The WOD below involves a high volume of reps, especially for the legs. Be smart! Scale as needed. Leave your ego out of it! There is no shame in doing a lower amount of reps and/or reducing the weight.
The one-arm snatches with weight can get tricky. You need to maintain proper mechanics throughout or injury can occur. You should be able to keep up a good pace with the one-arm snatches. If not, then you are going too heavy! Again, be smart. Communicate with your trainer about what is best for you.

2013 Regional Event #4
For time:
100 Wall balls (20/14 lbs to a 10’ target)
100 Chest-to-bar Pull-ups
100 One-legged squats, alternating
100 One-arm dumbbell snatches, alternating (50/35 to 70/45 lbs)
(For score: Indicate dumbbell weight used)

100 Wall balls (20/14 lbs to a 10’/9′ target)
100 Pull-ups
100 Air squats
100 One-arm dumbbell snatches, alternating (45/30 lbs)

50 Wall balls (14/10 lbs to a 10’/8′ target)
50 Pull-ups or ring rows
50 Air squats
50 One-arm dumbbell or kettlebell snatches, alternating (30/20 lbs)