WOD, Aug 6th
Warm-Up
(10 MIN):
200m Row or Ski
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
10 PVC Windmills
10 Toe Touches
10 Iron Cross
10 Scorpions
5 Squats (2 Sec Down / Drive Up)
5 PVC Snatch High Pulls
5 PVC Muscle Snatch
5 PVC High Hang Snatch (Dip to the pockets)
5 PVC OHS
5 PVC Low Hang Snatch (Above the knee)
200m Row or Ski
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
10 PVC Windmills
10 Toe Touches
10 Iron Cross
10 Scorpions
5 Squats (2 Sec Down / Drive Up)
5 PVC Snatch High Pulls
5 PVC Muscle Snatch
5 PVC High Hang Snatch (Dip to the pockets)
5 PVC OHS
5 PVC Low Hang Snatch (Above the knee)
Strength Work
Snatch (18 MIN):
10 set x 1 rep HIGH HANG SNATCH @ Light Weight
***High Hang: Athletes will deadlift the bar and stand to full extension. Next, DIP (bending the knees about an inch or so) to bring the bar to the pockets. The butt will drop straight down and the chest stays upright. DO NOT PUSH THE BUTT BACK AND LEAN FORWARD.
10 set x 1 rep HIGH HANG SNATCH @ Light Weight
***High Hang: Athletes will deadlift the bar and stand to full extension. Next, DIP (bending the knees about an inch or so) to bring the bar to the pockets. The butt will drop straight down and the chest stays upright. DO NOT PUSH THE BUTT BACK AND LEAN FORWARD.
10 set x 1 rep LOW HANG SNATCH @ Light Weight
***Low Hang: Athletes will deadlift the bar and stand to full extension. Next, DIP (bending the knees about an inch or so) to bring the bar to the pockets. THEN, hips and shoulders (push the butt back as the shoulders move forward sliding the bar down to right above the knee). Shoulders should be over the bar.
***Low Hang: Athletes will deadlift the bar and stand to full extension. Next, DIP (bending the knees about an inch or so) to bring the bar to the pockets. THEN, hips and shoulders (push the butt back as the shoulders move forward sliding the bar down to right above the knee). Shoulders should be over the bar.
*Snatch can be Power or Squat
*Today is to work on form and technique
*Light weight means 50 – 60% of 1RM
***OR MAKE UP A MISSED 5/3/1 LIFT
WOD
200805C
For Time:
100 Sit-ups
500m Row or Ski
100 Sit-ups
500m Row or Ski
100 Sit-ups
(24 MIN TIME CAP)
…
(Rx+)
“GUT BUSTER”
For Time:
150 Sit-ups
1000m Row or Ski
150 Sit-ups
(24 MIN TIME CAP)
100 Sit-ups
500m Row or Ski
100 Sit-ups
500m Row or Ski
100 Sit-ups
(24 MIN TIME CAP)
…
(Rx+)
“GUT BUSTER”
For Time:
150 Sit-ups
1000m Row or Ski
150 Sit-ups
(24 MIN TIME CAP)
WOD DETAILS
*There are a few different versions of today’s WOD. It was originally written as the Rx+ option. Athletes that are Rxing WODS on the daily should be doing the Rx+ option. I have made an Rx version due to the volume of sit-ups. Same amount of reps. There is also a modified/scaled version with fewer reps.
*SIT-UPS NEED TO BE TO STANDARD, especially those doing Rx+ and Rx. Lay back, TOUCH THE FLOOR WITH THEIR HANDS, and sit up to full spine extension, shoulders passing the hips, TOUCH THEIR TOES.
*SIT-UPS NEED TO BE TO STANDARD, especially those doing Rx+ and Rx. Lay back, TOUCH THE FLOOR WITH THEIR HANDS, and sit up to full spine extension, shoulders passing the hips, TOUCH THEIR TOES.
Movement Variations:
*500m Row or Ski
~~400m Run or 40 Down+Backs
*250m Row or Ski
~~200m Run or 20 Down+Backs
*Sit-ups
~~Hanging Knee Raises, Russian Twists, Standing High Knees
*500m Row or Ski
~~400m Run or 40 Down+Backs
*250m Row or Ski
~~200m Run or 20 Down+Backs
*Sit-ups
~~Hanging Knee Raises, Russian Twists, Standing High Knees
***Modified Scaled Version
25 Sit-ups
250m Row or Ski
25 Sit-ups
250m Row or Ski
25 Sit-ups
250m Row or Ski
25 Sit-ups
250m Row or Ski
25 Sit-ups