Tuesday’s WOD OCT. 6th

Day Two (LONG)

 

Warm-up: (see video)

Small Circles in the plank position

1″ push up and T-hold with foot claps

Walk Feet out/ Reverse Plank

Push Up Complex – Normal, Wide, Diamond, Planche
Side to Side Pushups
Plate Walk

Pull Up/Lat Activations – Normal, Wide, Narrow

 

Mobility & Dynamics

trainers standard

 

Skill:

Burgener

 

Trainers * Go over movements with weighted bar. make sure weight is good, and form and technique will not be compromised during WOD.

 

CAT ONE:

For time:

Run, 800 m

20 Hang Squat Snatches 135/95#

Run, 800 m

20 Squat Snatch (Mid Thigh)s  135/95#

Run, 800 m

20 Squat Snatches 135/95#

 

CAT TWO:

For time:

Run, 800 m

20 Hang Squat Snatches 115/80#

Run, 800 m

20 Squat Snatch (Mid Thigh)s  115/80#

Run, 800 m

20 Squat Snatches 115/80#

 

CAT THREE:

For time:

Run, 800 m

20 Hang Squat Snatches 95/65#

Run, 800 m

20 Squat Snatch (Mid Thigh)s  95/65#

Run, 800 m

20 Squat Snatches 95/65#

 

CAT FOUR:

For time:

Run, 400 m

15 Hang Squat Snatches 65/45#

Run, 400 m

15 Squat Snatch (Mid Thigh)s  65/45#

Run, 400 m

15 Squat Snatches 65/45#