Coach with WOD (workout of the day) whiteboard at Capital City Athletics Edmonton

Workout of the day

The WOD is your daily dose of variety and challenge, carefully crafted by our expert coaches.

2024-10-01

Strength

10 min EMOM (Week 4 /4)

Sets 1-2: 1 Snatch Pull + 1 Hang Snatch

Sets 3-5:1 Snatch Pull + 1 Below the Knee Snatch

Sets 6-10: 1 Snatch

This is the final week of snatching. Use the first 5 minutes to continue focusing on great positions, then use the last 5 minutes to build to a challenging & heavy single for the day. The first 2 minutes, the hang rep should come from above the knee, with the next 3, the hang rep coming from below the knee. Use the snatch pulls to practice a smooth push away from the ground, keeping your hips down & your chest up; this should then carry over to the heavy singles at the end.

Metcon

10 min Amrap

10 Wall-balls
10 AbMat Sit-ups
20 Wall-balls
20 AbMat Sit-ups
30 Wall-balls
30 AbMat Sit-ups
40 Wall-balls
40 ABMat Sit-ups

etc.. Continue pattern until time expires

core

Partner

Accessory

3 Sets:

12-15 Banded Face Pulls
12-15 Band Pull Aparts
8/8 Single Arm Seated Ext Rotation w / plate or DB

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