WEDNESDAY SHIFT 03/11/2020
AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)
12 Hang Dumbbell Snatch (6 per side)
8 Sit Ups
See below for sit up subs.
Ideal weight for Men: 25-40# Single DB/KB
Ideal weight for Women: 12-25# Single DB/KB
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7 Rounds +
For this workout you will cycle through the 12 hang dumbbell snatch and 8 sit ups for 10 minutes.
For the DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and repeat that movement. You will perform 6 on the right arm and then 6 on the left arm.
For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. You can even use aa little stretchy band or rope to help pull yourself all the way up.
No sit ups or crunching right now? You may try a dead bug, or slam ball! If you are pregnant or postpartum check out the Mama's modifications.
DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try the SHIFT programming with Bent Over Rows.
WEIGHTED SIT UPS - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Dead Bugs or Functional Progression 1, Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (See Mama Mods Movement Library for Demos!). If you are confirdent in your core/pelvic floor recovery you can try an assisted sit up or less reps/intensity.