WOD
Thursday 10.01.2020
POSTED ON September 30, 2020
Thursday | 10.01.2020
Thursday 10/01
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
2-3 sets (8 mins max)
5 Deadbugs (each side)
5 Birddogs (each side)
5 RDL’s
10 Dumbbell Snatch
5 Lunge forward + stepback lunge (each side)
**Workout Prep**
3 sets
6 Walking Lunges
3 High Hang Muscle Snatch + 3 Hang Power Snatch
3 Kips + 3 Hanging Knee Raises*
* Advance athletes: 3 Kipping Knee Raises + 3 T2B
Workout: Min 15-50
* Target time each set: 3 – 4 minutes
* Time cap each set: 4 minutes
Every 5:00 (5 sets)
20 Back Rack Lunges (75/55)
20 Hang Power Snatches (75/55)
20 Toes to Bar
* The Scaling aim is for athletes to move steady and finish with at least 1:00 of rest.
* Scaling option
Every 5:00 (5 sets)
20 Back Rack Lunges (55/45)
20 Hang Power Snatches (55/45)
20 Kipping Knee Raises
* If an athlete cannot lunge, they may perform Back Rack Step Ups to a low box (55/35)
* If an athlete cannot Snatch, they may perform Hang Power Cleans to a low box (55/35)
* If an athlete cannot hang from the pull up bar, they may perform Dragon Flags (laying on back with head by the rig and bringing toes to the rig)
Accessory: Min 50-60
3 sets
10 DB Alt. Bench (each side)
10 Bent-over Double DB Row
10 Elevated Heel Goblet Squats (heels on plate)
