WOD
Wednesday 09.09.2020
POSTED ON September 8, 2020
Wednesday | 09.09.2020
Wednesday 09/09
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
2-3 sets (8:00 Max)
15 band pull-aparts
10 Plank Shoulder Taps (each side)
20 Alternating V-Ups
**Strength Prep**
2 sets
5 Tempo Bench Press (empty bar)*
5 sec. negative, smooth press up
*Make sure grip is thumb length outside chest
into –
Warm Up to working Bench Press weight
*Use 2-3 sets to warm up to 80%
Strength: Min 15-30
Bench Press 2×2,6×3@80%
– Complete a set every 90 seconds, on the 3rd – 8th set complete 3 reps –
* Use same weight for all 8 sets
* Make sure to have a spotter!
**Workout Prep (After Strength)**
3 sets
5 Med ball Deadlifts
5 Med ball Hang Power Clean
5 Med ball Front Squats
5 Med ball Cleans
Workout: Min 30-55
5 Rounds
300m Run
20 Med ball cleans (30/20) (OR 20 Med ball cleans (20/14))
10 Deficit HSPU (4in/2in)
* The Scaling aim is for athletes to stay within the target time frame while giving a good effort.
* Scaling option
5 Rounds
200m Run
20 Med ball cleans (20/14)
10 Deficit Push Ups
Accessory: Min 55-60
3 min cool down bike erg
50 Bent over Single Arm Row (each side)
* Switch arms when needed
