Sunday WOD
Folks, this is a long one using a heavy dumbbell. Most of us are scaling this workout, so reduce the load of the snatches to a weight that is challenging but you can complete at least 10 reps unbroken in the early rounds. My completed time was under 35 minutes and I used a 35# DB and did the rope climbs to 14-feet.
For time:
50 DB snatches
5 rope climbs
40 DB snatches
4 rope climbs
30 DB snatches
3 rope climbs
20 DB snatches
2 rope climbs
10 DB snatches
1 rope climb
45# DB, 15-ft rope
70# DB, 15-ft rope
Warm-up
Keep your warm-up short and sweet
1 round only of:
3:00 easy row, Rogue Echo bike, Airdyne, ski erg
10 shoulder pass-throughs
10 Original Strength frog rocks
5 judo push-ups
Warm-up snatches using a light dumbbell and do a partial rope climb
Tech
Dumbbell Power Snatch
Rope Climb (Basket)
Rope Climb (Wrapping)
Modified Rope Climb
If you’re joining me from home and you have a rig but not a rope, here’s a good alternative to rope climbs using a towel.
Other substitutions for rope climbs are pull-ups and any pull-up progressions you’re working on. Make sure to make this substitution challenging.
Cool-down
20 shoulder pass-throughs
10/10 Arm circles (forward/backward)
10 windshield wipers
10 hollow rocks
Enjoy!
Motor
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