WOD
Tuesday 11.17.2020
POSTED ON November 16, 2020
Tuesday | 11.17.2020
Intro: 0:00 – 3:00
Warmup: 3:00 – 15:00
**1. Movement Prep/Activation and Increasing Heart Rate**
2 min warm-up easy assault bike
5 jump squats every 30 sec
-into-
5 min AMRAP
5 single arm DB thruster (each side – light weight)
30 sec single unders
Strength: 15:00 – 27:00
**2. Strength Prep**
3 snatch grip deadlifts (PVC)
3 snatch high pulls (PVC)
3 muscle snatch (PVC)
3 power sntach (PVC)
3 overhead squat (PVC)
3 behind the neck snatch push press (PVC)
3 Snatch Balance (PVC)
*repeat with cycle w/ empty barbell*
Strength:
Squat Snatch
Every 1:00 (10 sets)
2 Squat Snatch @75% (singles)
Workout: 27:00 – 47:00
**3. Workout Prep**
2 sets
5 DB Thrusters (light weight)
20 Double Unders / or 20 single unders
– rest 30 seconds between sets / add weight to dumbbells –
WOD:
* Target time each set: 1:15-1:45
* Time cap each set: 2 minutes
Every 3:00 (5 sets)
10 Dumbbell Thrusters (2×50/2×35)
50 Double Unders
10 Dumbbell Thrusters (2×50/2×35)
* The Scaling aim is for athletes to maintain high intensity across all 5 sets without sacrificing time and form.
* Scaling option 1
Every 3:00 (5 sets)
10 Dumbbell thrusters (2×35/2×20)
30 Double Unders
10 Dumbbell thrusters (2×35/2×20)
* Scaling option 2
Every 3:00 (5 sets)
7 Dumbbell thrusters (2×35/2×20)
50 Single Unders
7 Dumbbell thrusters (2×35/2×20)
* Scaling option 3
Every 3:00 (5 sets)
10 Dumbbell Front Squat (2×35/2×20)
30 Plate Hops
10 Dumbbell Push Press (2×35/2×20)
Cooldown: 47:00 – 50:00
Cleanup: 50:00 – 53:00
Accessory: 53:00 – 60:00
3 sets
10 Dumbbell Bent over Row
10 Side Plank with Dumbbell Raise (each side)
