WOD
Friday 11.13.2020
POSTED ON November 12, 2020
Friday | 11.13.2020
Friday 11/13
Intro: 0:00 – 3:00
Warmup: 3:00 – 13:00
**Movement Prep/Activation and Increasing Heart Rate**
2 min warmup
Assault Bike (easy pace)
-into-
8 min Amrap
5 Inch Worms
20 Alt V-Ups
10 Single Arm Dumbbell Shoulder Press (each side)
Strength: 13:00 – 25:00 – Every 1:30 for 8 rounds
Shoulder Press for load:
Warm-up
Warm-up
Warm-up
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
#4: 5 reps @ 50%
#5: 5 reps @ 40%
Workout: 25:00 – 48:00
**Workout Prep**
2 rounds
Partner 1: Moderate Pace Assault Bike
Partner 2:
3 snatch grip deadlifts (empty bar)
3 snatch high pulls (empty bar)
3 muscle snatch (empty bar)
3 power sntach (empty bar)
* Switch when partner 2 finishes and cycle through for 2 rounds each
WOD:
* Target time: 14-16 minutes
* Time cap: 20 minutes
Teams of 2
2 Rounds
100/75 Calorie Assault Bike
40 Power Snatches (135/95)
* The Scaling aim is for athletes to both maintain intensity and high output throughout the 2 rounds.
* Scaling option 1
Teams of 2
2 Rounds
80/60 Calorie Assault Bike
40 Power Snatches (95/65)
* Scaling option 2
Teams of 2
2 Rounds
80/60 Calorie Row
30 Power Cleans (95/65)
* Individual Option
2 Rounds
50/40 Calorie Assault Bike
15 Power Snatches (135/95)
Cooldown: 48:00 – 50:00
Cleanup: 50:00 – 53:00
Accessory: 53:00 – 60:00
5 sets
1 set Banded 7s
12 Bulgarian Split Squats (each leg)
