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Lifting Ourselves and One Another

Friday, May 8, 2020

At Home WOD:

A1.  Dowel Hip Snatch Pull – 15 reps X 5 sets, rest 30-45s

A2.  Dowel Hip Muscle Snatch – 15 reps X 5 sets, rest 30-45s

A3.  Dowel Hang (below knee) Power Snatch – 15 reps X 5 sets, rest 30-45s

A4.  Dowel Hip Squat Snatch – 15 reps X 5 sets, rest 30-45s

Alternate Front and Back Scales (both legs) after each round.


A. Tall Snatch Pull – 5 reps X 5 sets, rest 60-90s

B.  Tall Muscle Snatch – 4 reps X 5 sets, rest 60-90s

C.  Hang (below knee) Power Snatch – 3 reps X 5 sets, rest 60-90s

D.  Hip Squat Snatch – 2 reps X 5 sets, rest 30-45s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard

Comments: 5

That was a long one. Not sure of exact time but around 40:00. Thanks Tania for all the reminders. Good to see you all 10 am.

Nice work 10 am
Stayed with 15 reps for all movements throughout
About 39/40 minutes to complete including scales
Thanks Tania!

Well finally got a chance to get s WOD in, and chose Tuesday’s 30/30 of everything x 2.
Whew, that was an aerobic event – especially as I have been able to join intermittently.
Clapping pushups from the knees, the rest was as prescribed.
thanks Brett

Went pretty slow, really focused on what I was doing. Really good WOD. Took me pretty well the full hour.
Thanks OG!

My legs have been aching so I appreciated how warm this workout gets you.

I focused on a steady pace, paying special attention to my shrug and pull-under timing. I am amazed at how a simple bar is an incredible teacher. Staying disciplined about the complex movement made me sweat. It helped not to focus on lifting the bar as much as moving it relative to my body position.

Scales are awesome! Especially with strict timing. I was shaking.

Missing our “sacred space”. Glad to have the company today.

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