WOD
Thursday 10.15.2020
POSTED ON October 14, 2020
Thursday | 10.15.2020
Thursday 10/15
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
1 Round Through
1:00 Machine
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
**Workout Prep**
2 sets
100m jog
5 Snatch Deadlifts (Empty Bar)
5 Muscle Snatch
5 Snatch Push Press
5 OVHS
3 Bar Facing Burpees
-into –
Warm Up to OVHS weight making sure to hit squat snatches if that’s your strategy.
Workout: Min 15-50
* Target time: 25-27 minutes
* Time cap: 30:00
5 rounds:
• 500-m run
• 15 overhead squats
• 15 bar-facing burpees
W 125 lb. M 185 lb.
* The Scaling aim is for athletes to move at a moderate pace without weight and skill being the limiting factor.
* Scaling option
5 rounds:
• 300-m run
• 15 Front squats
• 15 burpees
W 95 lb. M 135 lb.
Accessory: Min 50-60
8-10 sets
7s Banded Exercise
