WOD
Friday 10.09.2020
POSTED ON October 8, 2020
Friday | 10.09.2020
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
2 sets (8:00 max)
7/5 cal Assault Bike (each – you go / I go)
5 PVC Pass through
5 behind the neck push press (snatch width grip)
5 jumping squats
5 scap pullups
**Workout Prep**
3 sets
20 sec. Assault Bike (workout pace)
3 power snatch + overhead squat
*each – move feet each rep – start with empty bar building to working weight across rounds*
1 Bar Muscle Up
Workout: Min 15-50
* Target time: 18-22 minutes
* Time cap: 28 minutes
For Time:
200/160 Cal. Assault Bike
Every 3:00
3 Power Snatch (155/105)
4 Overhead Squats (155/105)
3 Bar Muscle Ups
* The Scaling aim is for athletes to have at least 2:00 of consistent intensity on the assault and to move through reps consistently without weight or skill being the limiting factor.
* Scaling option
For Time:
150/120 Cal. Assault Bike
Every 3:00
3 Power Snatch (105/70)
4 Overhead Squats (105/70) (Scale to back squats if overhead mobility is a limiting factor)
3 Burpee Pull up
Accessory: Min 50-60
3 sets
10-15 Glute Ham Raises (OR 15 Barbell Good morning)
30 sec. Side Plank (each side)
10 KB Single Leg RDL’s (each side)
