WOD, Aug 20th

Warm-Up
(8 MIN):
200m Run or Row
10 Toe Touches
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
10 PVC Windmills
10 PVC Trunk Rotations
10 Iron Cross
10 Scorpions
5 Med Ball Deadlifts
5 Box Step Overs or Jump Overs
5 Plate GTOH – Light Weight (#10 – #25)
Strength Work
(22 MIN):
PVC Snatch Warm-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)
***THEN COMPLETE THE WARM UP WITH AN EMPTY BARBELL

THEN:
6 set x 2 rep Hang Snatch – Building to a Moderate (65 – 75%) Weight
~~The 2 Hang Snatch Reps will be completed without putting the barbell down
~~Hang Snatch: This can be a high hang or a low hang
~~Snatch: This can be a Power Snatch or Squat Snatch

WOD
200820
Tabata: 8 Rounds (20 Secs On / 10 Sec Off)
As Many Reps As Possible:
Plate GTOH, #45/25
Box Jump Overs, 24/20
Russian Twists w/ MedBall, #20/14 (Each touch = 1 rep)
Burpees Onto Plate, #45/25
*Athletes will complete 8 rounds of each movement before moving to the next movement
(Score = Total Reps)
WOD DETAILS
*Athletes will complete 8 Rounds of a movement, 20 seconds of work for max reps and 10 seconds off, before moving to the next movement.
*8 rounds of one movement is 4 minutes. The WOD will be a total of 16 minutes.
*Plate GTOH: 1 – 8 on the clock
*BJO: 9 – 16 on the clock
*Russian Twists: 17 – 24 on the clock
*BOTP: 25 – 32 on the clock
*Athletes will add up their total reps for a score
Movement Descriptions:
*Plate GTOH: https://www.youtube.com/watch?v=ZxTl6wkOLZQ
~~Full arm extension, head through arms
*Russian Twists: https://www.youtube.com/watch?v=8U7vb2yh0_0
*BOTP: https://www.youtube.com/watch?v=xqcaj9okFb0
~~Chest cannot come into contact with the plate
~~Knees do not have to be extended on top of the plate
Movement Variations:
*Plate GTOH
~~KB Swings
*Box Jump Overs
~~Box/Plate Step Overs
*Russian Twists
~~Modify to feet on floor
~~Sit-ups
*BOTP
~~Burpee off of a box