Coaches Brief and Demonstration
WOD – Monday 6th April – Support Your Local Box Event 1
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
Females 35 lb/15kg Males 50 lb/22.5kg
To learn more about the “SUPPORT YOUR LOCAL BOX” event
The sequence for this workout is 10 squats followed by 9 snatches with the right arm. Then, 10 push-ups followed by 9 snatches with the left arm. Once you complete the round, return to the squats and continue working until you reach the 10-minute time cap.
If you don’t have access to dumbbells, choose an object you can safely move from the ground to overhead in one motion. For all three movements, choose a weight or modification that allows you to work continuously within the range of motion for the duration of the workout.
Your score will be the total number of repetitions completed before the 10-minute time cap
EQUIPMENT
The prescribed weight of the dumbbells is 35 lb. for women and 50 lb. for men. However, the workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely take from the ground to over your head works just as well. Here are some creative substitutes:
-
Dumbbell of a different weight
-
Plastic milk jug
-
Can of food
-
Water bottle
-
Kettlebell
For your convenience, the prescribed weights in kilograms are 15 kg (35 lb.) and 22.5 kg (50 lb.)
Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.
Join an online class
