WOD: April 13, 2018. FRIDAY !!

By: Michelle Stafford Leave a Comment

Meet Hugo, Francesca and Shaun


TODAY WE POWER SNATCH & OVERHEAD SQUAT….Great opportunity to improve upon your mechanics & confidence within these movements.  We know they can be challenging, yet we are still moving, sweating and improving our fitness while practicing, so be excited!!

In other exciting news… Hugo, Francesca and Shaun complete their first week of Foundations today!! They are doing so well and excited for week TWO!!


* DROM: Dynamic Range of Motion  

* Mobility: Shoulders / T- Spine

* Movement Review: 

  • Power Snatch
  • Overhead Squat



10 Rounds….

  • 1 Rep., Power Snatch #185 / #125
  • 3 Reps., Overhead Squat #185 / #125

Measure: Time  

Goal: Athletes will be exposed to higher volume within weightlifting and doing so at a moderately heavy load, position allowing. Athletes will focus on strong & consistent mechanics, yet still maintaining a relatively quick pace.

Appropriate Scaling: Athletes will be scaled to a weight that is moderately challenging, yet allows for continued progression within movement and throughout the 10 rounds. For beginner athletes this will be a opportunity to become more familiar with the Snatch and Overhead Squat under lighter loads, and scaled positions.

Post WOD Cool Down

* Shoulders – Theraband
* Shoulders – Ext. Band
* Couch Stretch – 1 Min x 2.
* Lateral Lunges / Hip Swings x 10.


“No one is in control of your happiness but you; therefore, you have the power to change anything about yourself or your life that you want to change.”               

– Barbara DeAngelis

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