Competition Day!
Mobility: None
Dynamic Warm Up: None
Have Athlete complete the below warm up as they arrive, start WOD demo on time.
Warm Up:
AMRAP
200m Row or Run
1 Round of “Cindy”
WOD: 45min
“Good Initiative, Bad Judgement”
1/2 “Griff” (12min)
400m Run
200m Run backwards,
400m Run
200m Run Backwards
–5min Rest–
2 Rounds “Joshie” (15min)
21 DB Snatches (right)
21 ‘L’ Pull Ups
21 DB Snatched (left)
21 ‘L’ Pull Ups
NOTES:
1/2 “Griff” (12min)
400m Run
200m Run backwards,
400m Run
200m Run Backwards
–5min Rest–
2 Rounds “Joshie” (15min)
21 DB Snatches (right)
21 ‘L’ Pull Ups
21 DB Snatched (left)
21 ‘L’ Pull Ups
NOTES:
Normally programmed at 40# but we jump from 35 to 45. Work at 45#
–5min Rest–
1/2 “Nick” (18min)
6 Rounds
10 DB Hang Squat Cleans
6 HSPU on DBs
–5min Rest–
1/2 “Nick” (18min)
6 Rounds
10 DB Hang Squat Cleans
6 HSPU on DBs
NOTES:
DB in each had
**DBs (45,25)
**Score total time minus 10min of rest
DB in each had
**DBs (45,25)
**Score total time minus 10min of rest
**There is only Rx weights and movements listed. **Complete “Joshie” with 45# DBs
NOTES:
Make sure you review modifications as part of movement demo and help them choose the appropriate weights.
Make sure you review modifications as part of movement demo and help them choose the appropriate weights.
$ Out
3 x 1min
Barbell Side Bends with Fat Bars, load bar to 65,45
Barbell Side Bends with Fat Bars, load bar to 65,45