WOD
Wednesday 10.21.2020
POSTED ON October 20, 2020
Wednesday | 10.21.2020
Wednesday 10/21
Intro: 0:00 – 3:00
Warmup: 3:00 – 15:00
**Movement Prep/Activation and Increasing Heart Rate**
2 min warm-up easy row
-into-
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 sntach push press (PVC)
3 Snatch Balance (PVC)
*repeat with cycle w/ empty barbell*
Strength: 15:00-27:00
**Strength Prep**
Take 4:00 to work up to starting weight.
Strength:
10:00 to Establish 1 Rep Max | Snatch
Workout: 27:00 – 45:00
**Workout Prep**
Every 1:00 (3 sets)
100m Run *
* Set 1 @60%, Set 2 @70%, Set 3 @80%
WOD:
* Target time each set: 15-20 secs
* Time cap each set: 30 secs
Every 1:30 (10 sets)
100m Sprint (run)
Or 125m Row
* The Scaling aim is for athletes to able to maintain high intensity for repeatable sets.
* Scaling option 1:
Every 1:30 (10 sets)
75m Sprint (run)
Or 100m Row
* Scaling option 2:
Every 1:30 (10 sets)
20 secs Max Effort Assault Bike
Cooldown: 45:00 – 48:00
Cleanup: 48:00 – 51:00
Accessory/Stretching: 51:00 – 60:00
3 sets
10 Cossack Squats
10 Banded Scap Squeeze
10 Bird Dogs
After Accessory (if time allows)
2:00 min wall calf stretch (total)
2:00 roll out foot on lacrosse ball
