Saturday's WODs!

October 19, 2019

Awesome job to every who took a stab at open WOD 20.2 today!! That is a WOD that requires a lot of mental and physical toughness! Now, on to the weekend!

 

Don't forget, we have the Eleventh Element discussion at 8:30am with Coach Logan Poirier, followed by our 9am unloaded class 👍

 

Saturday Oct. 19, 2019

ELEVENTH ELEMENT (8:30am)

UNLOADED PARTNER WOD (9am)

 

Warm-up:

2 rounds:

1:00 cardio (row, bike, or run 200m)

10 thoracic rotation R/L from plank position

20 Air squats

40 Single Leg singles

 

Partner WOD:

3 Rounds. Alternate reps with your partner at each 2 minute station. Score= max reps

1. Burpee Box Jumps

2. Unders (switch every 20 unders)

3. DB Renegade Man-Makers 20/30

4. KB Swings (switch every 10 reps)

5. Over-your-partner plank hops (switch whenever you see fit!) Over-and-back = 1

100 DB Thrusters 20/30

100 Sit-ups

 

 

Crossfit (10am)

 

Warm-up:

See Unloaded

 

Strength:

EMOM for 15 minutes:

Hang Squat Clean x 1 rep

(Perform from mid-thigh; and make the most of your reps here, pull the barbell off the floor as if you were going to snatch it, pause for a moment at mid-thigh, and then snatch from there.)

*Sets 1-3 - 50% of 1-RM Snatch

*Sets 4-6 - 60%

*Sets 7-9 - 70%

*Sets 10-12 - 75-80%

*Sets 13-15 - 80-85%

 

WOD:

Every 4 minutes x 4 rounds (1 minute rest between rounds:

0:00-2:00: Row 400/500m

2:00-3:00:

10 HSPU

3:00-4:00:

5 Power Cleans at 80-85% (ie. HEAVY)

 

Score = completion (note load used for power cleans)

 

 

Open Gym (11-12)

Make up any WODs or strength training that you missed this week, or do some accessory work!

 

Open Gym Accessories:

10:00 for quality

0:45 handstand hold

0:45 pull up bar hang

0:45 hollow rock hold

 

 

 

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