WOD: Friday, 18 September 2015

Warm Up:

Foam Rolling & Basic 4 Stretching

before class


Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)


Weekly Special:

Speed Ladder drills – coaches choice



Seal Roll – Bridge – V-Up Complex (10 reps)




TGU 4 x 2 L&R

(Beginners 2 x 4 L&R)




Snatch Circuit

(4 Rounds Long+4 Rounds Short)



8 Snatch R

8 Snatch L

16 Alternating Dead Snatch



4 Snatch R

4 Snatch L

8 Alternating Dead Snatch


Scale 1:

2 Long & 2 Short Circuits


Scale 2:

2 Long & 2 Short Circuits of Cleans instead of Snatches


Coaches Note:



Weight: use a medium KB…thats whatever YOU feel is medium weight for your current performance level. This will be a total of 192 Snatches! Example: I can just barely Snatch a 24kg KB (obviously that is HEAVY for me), so I would use a 16kg for this Circuit.

Jeff Martone projects a time for 4 Long Circuits of 5:20 and a time for the 4 Short Circuits of 3:00. You should be able to move the KB fairly easy…efficiency of movement and not stopping is what gives you a good time…not pulling harder on the KB.

Perform the 4 Long Circuits first, then immediately continue with the 4 Short Circuits.

A Dead Snatch is a Snatch that starts/ends with the KB on the ground, a regular Snatch goes from lockout into the Swing and back up.



0600 – WOD

0915 – WOD

1800 – WOD

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