Shadow Handstand Walk & Partner Plate Pass Sit-Up & Power Snatch & Pull-Up & Wall Ball Blaze
Workout Details
7 minute time block:
Reps variable based on rowing capacity
↳ 95/65 lbs (43/29 kg)
3 Minutes Rest
7 minute time block:
70 Partner Plate Pass Sit-Ups (25/15 lbs)
Max Distance Handstand Walk
3 Minutes Rest
7 minute time block:
80 Wall Balls (20/14 lbs)
Max Pull-Ups
Note: Row and Handstand Walk are max efforts within time limit
Original WOD
7 minute time block: 1,000/900/800m Row Max Power Snatch (95/65 lbs) 3 Minutes Rest 7 minute time block: 70 Partner Plate Pass Sit-Ups (25/15 lbs) Max Distance Handstand Walk 3 Minutes Rest 7 minute time block: 80 Wall Balls (20/14 lbs) Max Pull-Ups
Coaching Tips
Strategy
- 1Pace yourself on the row; start strong but avoid going too fast too early.
- 2Max Power Snatch should focus on technique; consider doing sets of 3-5 if fatigue sets in.
- 3During the Partner Plate Pass Sit-Ups, work together to maintain pace and encourage each other through the reps.
- 4On the Handstand Walk, prioritize balance over distance; small, controlled steps can help maximize distance effectively.
- 5For Wall Balls, aim for unbroken sets if possible; if fatigued, break into manageable chunks and ensure proper squat form.
- 6Max Pull-Ups should focus on maintaining strict form; if needed, break into smaller sets to avoid poor technique due to fatigue.
Safety Considerations
Technical Focus
Ensure proper form for all lifts to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 3 min easy Row - 3 min(Focus on a steady pace.)
Mobility Work:
- 5 each arm Shoulder Stretch - 3 min(Focus on loosening up shoulders.)
- 5 each leg Hip Flexor Stretch - 3 min(Open up the hips for squats.)
- 5 each wrist Wrist Flexor Stretch - 3 min(Prevent wrist strain during bar work.)
Activation Circuit:
2 rounds- 5 Power Snatch (Empty Bar) - 30 sec(Focus on form.)
- 10 Bodyweight Squats - 30 sec(Warm up legs.)
- 5-10 Strict Pull-Ups or Band-Assisted Pull-Ups - 30 sec(Get the upper body engaged.)
Scaling Options
Intermediate
Reduce weights and modify movements for more accessible options.
- 1
power snatch
Maintain Power Snatch form with reduced weight.
Weight: 75/55 lbs (34/25 kg)
- 2
partner plate pass sit up
Reduce plate weight for sit-ups.
Weight: 20/10 lbs (9/5 kg)
- 3
wall ball
Lower the wall ball weight.
Weight: 16/10 lbs (7/5 kg)
Scaled
Further reduce weights and modify movements appropriately.
- 1
power snatch
Use a lighter barbell for Power Snatch.
Weight: 45/35 lbs (20/16 kg)
- 2
partner plate pass sit up
Use lighter plates for partner sit-ups.
Weight: 10/5 lbs (4/2 kg)
- 3
wall ball
Use a lighter ball for wall balls.
Weight: 10/6 lbs (4/3 kg)