WOD
Tuesday 11.10.2020
POSTED ON November 9, 2020
Tuesday | 11.10.2020
Tuesday 11/10
Intro: 0:00 – 3:00
Warmup: 3:00 – 13:00
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
5 Back Squats (empty bar – build across sets)
5 scap pull-ups
5 scap push-ups
5 Bent-over plate rows
5 Burpee Broad Jumps
Strength: 13:00 – 25:00
Set clock for 90 seconds for 8 rounds
**Strength Prep**
* Give Athletes 3 sets to warm up to opening weight
Back Squat for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
#4: 5 reps @ 50%
#5: 5 reps @ 40%
Workout: 25:00 – 45:00
**Workout Prep**
3 sets
Set 1:
10 Kip Swings
20 sec. Hanstand Hold
Set 2:
10 Ring Rows
10 Push Ups
Set 3:
5 Pull Ups
5 Kipping HSPU
WOD:
For Time:
21-18-15-12-9
Pull Ups
Handstand Push Ups
* The Scaling aim is for athletes to move through comfortable while maintaining big sets on Pull ups/HSPU.
* Scaling option 1
For Time:
18-15-12-9-6
Pull Ups
Handstand push ups
* Scaling option 2
For Time:
15-12-9-6-3
Jumping Pull ups
Dumbbell Push Press (moderate weight)
* Scaling option 3
For Time:
21-18-15-12-9
Kettle Bell Swings (moderate weight)
Push Ups
Cooldown: 45:00 – 48:00
Cleanup: 48:00 – 51:00
Accessory: 51:00 – 60:00
3 sets
10-15 GHD’s or Weighted Med Ball GHD
10 Single Arm Dumbbell Upright Row (each side)
12 Shrimp Squats
