WOD, Aug 12th

Warm-Up
(8 MIN):
200m Run or Row
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 Line Hops (Side 2 Side)
5 HR Push-ups
5 Squats (2 Sec Down / Drive Up)
10 Cal Row, Bike, or Ski
Strength Work
(20 MIN):
Bench Press (WENDLER 5/3/1)
3 set x 5 rep @ warm up weight (increase weight each set 55%, 60%, 65%)
1 set x 3 rep @ 70%
*REST 2 MINUTES
1 set x 3 rep @ 80%
*REST 2 MINUTES
AMRAP @ 90%
….
*Please be sure to use the restroom and be set up for the WOD by the end of strength.
WOD
200812
5 Rounds (Every 4 Minutes) in 20 Minutes:
For Time, On a 4 MIN Clock:
200m Run
20/14 Cal Row (Rx+: Ski Erg or Assault Bike)
20 Lateral Plate Hops, #45/25 (Over + Back = 1 rep)
10 HR Push-ups
(Score = Slowest Round)
WOD DETAILS
*Every 4 MIN, athletes will complete one round and rest in the remaining time until the next interval begins.
*The clock will beep at the start of every round.
*The score today is the slowest of the five rounds.
*The goal here is to find a fast pace that athletes can see themselves maintaining over the five rounds.
*HR Push-ups are the last movement of each round, so athletes need to work extra hard to make sure each rep is to standard. QUALITY REPS OVER SPEED
Movement Descriptions:
*Lateral Plate Hops: https://www.youtube.com/watch?v=tTQDS6lgBcg
~~Athletes will laterally hop with two feet on top of the plate and off to the other side. Athletes have to hop back onto the plate and return to the side they started on to complete the rep. Both feet need to travel together on and off the plate.
Movement Variations:
*200m Run
~~250m Row or Ski
*Lateral Plate Hops
~~Lateral Plate Step Overs or Plate Hops / Plate Step Ups
*HR Push-ups
~~Incline Bar Push-ups / Wall Push-ups / Ring Rows
MODIFIED WOD OPTION:
5 Rounds (Every 4 Minutes) in 20 Minutes:
For Time, On a 4 MIN Clock:
200m Run or 100m Run/Jog/Walk
12 Cal Row (Rx+: Ski Erg or Assault Bike)
10 Lateral Plate Hops, #45/25 (Over + Back = 1 rep)
8 HR Push-ups
(Score = Slowest Round)