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Wednesday 11.11.2020

POSTED ON November 10, 2020

Wednesday | 11.11.2020

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Intro: 0:00 – 3:00
 
Warmup: 3:00 – 15:00
 
**Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
100m jog
7 jumping squats
5 dead bugs (each side)
5 bird dogs (each side)
-into-
(with and empty bar)
1 round
5 Deadlifts
5 Deadlift + Shrug
5 Deadlift + Shrug + High Pull
5 Muscle Cleans
5 Front Squats
5 Shoulder Press
5 Push Jerks
 
Strength: 15:00 – 27:00
 
**Strength Prep**
3 rounds (Empty bar, add light weight after 1-2 sets)
3 Power Cleans
3 Front Squats
3 Shoulder to overhead
3 Squat Clean and Jerks
 
Then
 
Squat Clean and Jerk
Every 1:00 (10 sets)
3 Squat Clean and Jerks @70% (singles)
 
Workout: 27:00 – 47:00
 
**Workout Prep**
2 sets
5 Wall balls (light/mod)
100m Jog (workout pace)
5 Deadlifts (60-80% of workout weight)
 
Then
 
WOD:
 
* Target number of Reps: 126+ (1 Round +) (Every 100m is 1 rep)
* Minimum number reps before scaling: 100
 
15:00 AMRAP
90 Wall Balls (20/14)
600m Run
30 Deadlifts (225/155)
* The Scaling aim is for athletes to be able to maintain a moderate intensity throughout.
* Scaling option 1
15:00 AMRAP
90 Wall Balls (14/10)
600m Run
30 Deadlifts (185/125)
 
* Scaling option 2
15:00 AMRAP
60 Wall Balls (14/10)
300m Run
20 Deadlifts (135/95)
 
* Scaling option 3
15:00 AMRAP
50 Air Squats
500m Row
25 Kettle Bell Deadlifts (moderate to moderate/heavy weight)
 
Cooldown: 47:00 – 50:00
 
Cleanup: 50:00 – 53:00
 
Accessory: 53:00 – 60:00
 
2:00 Corpse Pose
1:30 Dead Bug
1:00 Cat Cow
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