Mobility: None
Dynamic Warm Up: None
Instead have Athletes complete a coaches choice warm up AMRAP to get loose as they arrive.
Strength: None
Competition Day
WOD: 40min
“Hallelujah”
21-15-9
Cal Row
Deadlifts (185,135,155,105)
–5min Rest–
18-15-12
Cal Row
Power Snatch (115,75,95,65)
–5min Rest–
15-12-9
Cal Row
OHS (95,65,75,55)
–5min Rest–
100′ Walking Barbell Lunge
**Walking Lunge, rack however you would like
**Score total time minus rest
21-15-9
Cal Row
Deadlifts (185,135,155,105)
–5min Rest–
18-15-12
Cal Row
Power Snatch (115,75,95,65)
–5min Rest–
15-12-9
Cal Row
OHS (95,65,75,55)
–5min Rest–
100′ Walking Barbell Lunge
**Walking Lunge, rack however you would like
**Score total time minus rest
NOTES:
Athletes should move through the barbell movements unbroken on in LARGE sets, 2 or less sets.
Athletes should move through the barbell movements unbroken on in LARGE sets, 2 or less sets.
Each metcon is designed to move fast!
Before starting the WOD mark off 50′ with cones and have Athletes count their number of lunge steps to complete 100′. They will complete this amount in place for the WOD.
Before starting the WOD mark off 50′ with cones and have Athletes count their number of lunge steps to complete 100′. They will complete this amount in place for the WOD.
$ Out
100 Abmat Sit ups in as few sets as possible with feet anchored.