WOD, Sept 9th

Warm-Up

(10 MIN):
200m Run or Row
10 PVC Pass Throughs
10 PVC Good Mornings
10 Toe Touches
10 Cal Bike
10 Iron Cross
10 Scorpions
10 Cobra Press
10 Weighted Cat / Cow
https://www.youtube.com/watch?v=H6ZLDKKpEOE&feature=youtu.be
5 Med Ball Deadlifts
5 Med Ball Sit-ups

Strength Work

(18 MIN):
Deadlifts (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%
….
Be sure to warm up your DB Clean and set up for the WOD.

WOD200909

PARTNER WOD
20 MIN AMRAP:
IN 20 MINS, COMPLETE AS MANY CALS AS POSSIBLE:

PARTNER A:
1 RD of:
14 Alt. DB Hang Power Clean, #50/35
12 Med Ball Sit-ups, #20/14
100m DB Farmer’s Carry, #50/35×1

PARTNER B:
Max Cals on Assault Bike or AirDyne Bike

~~After Partner A completes 1 round then Partner will switch.
(Score = Total Calories Biked)

WOD DETAILS

*Teams of Two will be working for max calories on the bike. That is the only thing that counts for the score.
*Partner A will do one full round while Parter B is biking for calories. Partner will switch back and forth after one full round is completed.
*Calories on the bike accumulate for the duration of the WOD.
*Farmer’s Carry w/ a single DB. DB will be held at the side of the body. Athletes can switch arms as needed.

Movement Descriptions:
*Alt. DB Hang Power Clean
~~https://www.youtube.com/watch?v=G9gy5h-JlFY
~~Athletes need to stand to full extension to establish the hang position prior to first rep
*Med Ball Sit-ups
~~https://www.youtube.com/watch?v=C9_8L54IS8Y
~~Ball touches the floor behind head, shoulders pass the hips, as ball touches the toes
*DB Farmer’s Carry
~~https://www.youtube.com/watch?v=-hEsn7d7O0w
*Assault Bike Technique
~~https://www.youtube.com/watch?v=mY9ihujdkc0

Movement Variations
*Alt DB Hang Power Clean
~~Low Hang Med Ball Power Clean
*Med Ball Sit-us
~~Med Ball Russian Twists
*DB Farmer’s Carry
~~KB Farmer’s Carry
~~Med Ball Carry
*Bike for Cals
~~Ski
~~Row
~~Up Downs