WODs

"Soft Sand"

Context: Practice – Take the metcon a bit easier today if you plan on coming in tomorrow and Wednesday.D

Strength: 7×3 Deadlift (9 sets of 1 rep, same weight across, 80-90% of max)

Super Set: 7×3 strict handstand push up for depth (9 sets of 3 reps, same challenge with all sets)

Metabolic Conditioning: “Soft Sand”

AMRAP in 7 min

12 db hang power snatch (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

8 single arm OHS (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

Every time you put the db down, you have to suitcase carry -not lunge- it 40′ before your next set

Scaling Guide: 4 – 7 rounds, about 1:20 per round. Scale Up: 35/53lb kbC

Coaching Tips: Alternate arms as desired.  Be smart about when you break things up so that you avoid putting the dumbbell down (splitting each set up between each arm for example).  Hook gripping the db is encouraged. The db can be held in the hand in any way that makes sense (in the rack, overhead, at the side, etc.), but you can’t rest it on your shoulder, head, etc.

Optional ‘Cash Out’ or Hypertrophy: 2 min max cal row or air bike, 2 min double under, 2 min row or air bike, OR 3 sets of 15-20 banded tricep press downs in a super set with 15 loaded glute bridges

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