Wednesday’s WOD – November 4th

DAY THREE/ WEDNESDAY

Warm-up (0:00 to 4:00):

3 Rounds *20 Second Stations
Plank Hold
Double Unders
Grasshoppers

Mobility & Dynamics(4:00 to 21:00):

Trainers Standard

 

WOD Demo/ Mechanics/ Skill (36:00 to 40:00):

Go over whiteboard, partners, categories, set-up, and demonstrations of movements, and progressions.

Air Squats

Set-up: •

The stance is with the heels at shoulder width

  • Full extension at hips and knees
  • Weight on heels
  • Keep the chest up and brace the abdominals to maintain a neutral spine

Execution:

  • Hips travel back and down
  • Bottom of squat is when the hip crease is below the top of the kneecap (“below parallel”)
  • Knees stay in line with the feet
  • Head position is neutral

Finish:

  • Return to full extension at the hips and knees to complete the movement

 WOD(SPRINT/MG) (40:00 to 50:00):

CAT ONE:

5 Minute AMRAP:

15 Air Squats

100 M Run 

CAT TWO:

5 Minute AMRAP:

15 Air Squats

100 M Run

CAT THREE:

5 Minute AMRAP:

15 Air Squats

100 M Run

CAT FOUR:

5 Minute AMRAP:

15 Air Squats

100 M Run

 

After Party (50:00 to 60:00):

Work on form and mechanics get to 55% of 1 RM

Power Snatch

Cues –

Shrug

Elbows high and outside

Lock out

Ears showing

Tight belly

*ADD WEIGHT

8 Minute EMOM:

2 Power Snatch 65%

Mobility & Stretching:

Use the small foam roller (see below)