WOD Blog

Mon, Aug 19 2019

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Most Recent Benchmark:
12 Days of Christmas WOD on Dec 22, 2025 (83 days ago)

Monday August 19 2019 Dirty Water


(Time)
Monday, August 19, 2019

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
68% of 1 Rep Max Back Squat or move up 5-10# from last week

Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3
The snatch grip sotts press helps improve positioning, strength, and mobility in the bottom position of the snatch
This exercise can be very challenging based on your mobility level
If mobility is not an issue, feel free to add weight as you see fit
If you struggle with mobility, keep the weights very very light here
A PVC pipe or empty barbell will do the trick in helping to open up and strengthen the catch position

https://www.youtube.com/watch?v=a-iuHd5iZTU


Snatch Drop
5 Minutes to Build to Moderate Set of 3
Now that we opened up the bottom position a bit, we'll add on some speed with the Snatch Drop
The Snatch Drop is designed to work on an aggressive turnover into the receiving position of the snatch
Because we aren't driving upward into the bar before dropping under, the weights will be lighter than they are in a movement like the Snatch Balance
Keep the weights on the lighter side and focus on good speed and an aggressive punch

Squat Snatch Stamina
5:00 EMOM
5 Touch and Go Squat Snatches
60% of 1 RM Snatch or lighter

WOD: 'Dirty Water'
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row  or 47/35 bike or 35 burpees
SUBSTITUTIONS
Double Unders  Reduce Reps  150 Single Unders  2 Minutes of Practice



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