WOD
Friday 10.24.2020
POSTED ON October 23, 2020
Friday | 10.24.2020
Intro: 0:00 – 3:00
Warmup: 3:00 – 13:00
**Movement Prep/Activation and Increasing Heart Rate**
10:00 Amrap
1:00 Machine
5 Clean Deadlifts (Empty Bar)
5 Clean High Pulls
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
50′ Empty Sled Push
Strength:13:00 – 26:00
Shoulder Press for load:
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 reps @ 85%+
Workout: 26:00 – 46:00
**Workout Prep**
3 Sets
30 Sec. Ski Erg (workout pace)
3 Power Cleans (Build up to workout weight)
30′ Sled Push (Build up to workout sled weight)
– rest 1:00 between sets –
WOD:
Teams of 2
100 Alt. Dumbbell hang Clean and Jerk (50/35)
– Partner Hangs from pull up bar –
100 Box Jump Overs (24/20)
– Partner Holds Plank (elbows) –
200ft Single Arm Overhead Lunge Walk (50/35)
* The Scaling aim is for both athletes to move comfortably while maintaining close to similar work loads.
* Scaling option 1:
Teams of 2
100 Alt. Dumbbell hang Clean and Jerk (35/20)
– Partner DB Farmer Carry Holds (50s/35s)
100 Box Jumps (20/16)
– Partner Holds Plank (elbows/knees)
200ft Front Rack Lunge Walk (50/35)
* Scaling option 2:
Teams of 2
80 Alt. Dumbbell hang Clean and Jerk (35/20)
– Partner DB Farmer Carry Holds (50s/35s)
80 Box Step ups (20/16)
– Partner Holds Plank (elbows/knees)
100ft Lunge Walk
* Individual option:
50 Alt. Dumbbell hang Clean and Jerk (50/35)
50 Box Jumps overs (24/20
200ft Single Arm Overhead Lunge Walk (50/35)
Cooldown: 46:00 – 49:00
Cleanup: 49:00 – 53:00
Accessory/Stretching: 53:00 – 60:00
1 Set
90 sec Corpse Pose
90 sec Cat Cow
90 sec Down Dog to Up Dog
