W.O.D. Wednesday 12/12/18


W.O.D. Wednesday 12/12/18

Reminder that we now offer a pre/postnatal program called MamaStrong.  This means if you are pregnant, recently had a baby, of have ever had kids and are a few years removed, this one-on-one personal training program could be for you!

As a MamaStrong athlete we will work with you to cultivate appropriate mental strategies and establish baseline principles for: breath, core engagement, alignment and movement patterns. From this foundation we: build, expand, and modify to best suit your pre/postnatal goals. Going beyond the physical training, these sessions are structured to help you develop practices and intentions to support how you live, and enhance your joy and quality of life inside and out of the gym.


A. Intake form review
— Introductions and getting to know one another better

B. Discussion of goals and mentality
— Where is your mindset currently
— What you hope to achieve
— Other dialogue as needed

C. Why pre and postnatal bodies deserve extra considerations in fitness

D. Brief lesson on what the Pelvic Floor and Core System are

E. Intro to Foundational topics:
1. Posture
2. Breathing
3. Movement patterns

F. Details on what future sessions will entail/look like

For more info on pricing, please click here!

Strength-15 minutes

Build to Heavy Set of 5 Power Snatch for the day
*15 minutes here to build to heavy set of 5 power snatches. These are to be performed touch and go, prioritizing solid mechanics over weight on the bar. To reduce bars on the floor, we can have those not being used put away as athletes group up into teams of 2-3 for this.


No Feet
Some of the common faults of the power snatch are jumping the feet too wide and pressing the weight out overhead. Both of these result from not getting under the barbell fast enough. If athletes can go down fast and not out, they will find themselves lifting more weight with better technique. Practicing a “no feet” snatch will help prioritize a proper landing width and speed under the bar. Athletes will set-up with feet in landing position, right around shoulder width. The goal is to get underneath the bar quickly, catching it with locked out elbows and no foot movement. View demo here

Movement Prep
With No Foot Movement:
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches

With Foot Movement:
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches

Conditioning WOD – 15 minute cap

3 Rounds for time of…
10 Power Snatches 115/85
15 DB Box Step Overs 50s/35s 24/20
20/14 Cal Row (Male/Female)

*With a good amount of work ahead, singles may be the best strategy to open things up on the barbell. While you are likely capable of moving bigger sets, single are more sustainable.

Post greatest 5 rep power snatch and time of WOD!