Competition Day!
Mobility:
Athletes must sit in squat while you talk through movement demo
Dynamic Warm Up: 7min
5 Rounds: 5 Cal Row + 5 MB Cleans + 5 Push Ups
WOD
**Courtesy of Coach Steph
“Doom Patrol”
“Doom Patrol”
In 47min Complete:
8 C2B
15 OH Lunge (95,65,75,55) (L+R=2)
8 Burpees
15 OH Lunge
8 C2B
15 OH Lunge
8 Burpees
8 C2B
15 OH Lunge (95,65,75,55) (L+R=2)
8 Burpees
15 OH Lunge
8 C2B
15 OH Lunge
8 Burpees
NOTES:
Each movement should be completed unbroken. Athletes will OH walk 15 steps in place.
–3min Rest–
25 T2B
8 Squat Cleans (135,95,115,75)
25 T2B
6 Squat Cleans (185,135,135,95)
–3min Rest–
25 T2B
8 Squat Cleans (135,95,115,75)
25 T2B
6 Squat Cleans (185,135,135,95)
NOTES:
T2B should be completed quickly, shorts sets or fast singles. If no T2B work on solid kipping mechanics. SQ CL should be heavy and performed as singles.
–3min Rest–
9-6-3
Power Snatches (75,55,65,45)
3-2-1
Bar MU (Scale: 1MU=2PU+2PU)
–3min Rest–
9-6-3
Power Snatches (75,55,65,45)
3-2-1
Bar MU (Scale: 1MU=2PU+2PU)
NOTES:
PS should be completed unbroken. Rx+ and Rx = Bar MU
–3min Rest
22 Deadlift (225,155)
22 Wall Balls (20,14)
22 Cal Row
22 HSPU
–3min Rest
22 Deadlift (225,155)
22 Wall Balls (20,14)
22 Cal Row
22 HSPU
NOTES:
Go for unbroken DL and WB. HSPU Athletes should complete in short sets.
–3min Rest–
15-9-3
Thrusters (95,65,75,55)
Burpees
NOTES:
–3min Rest–
15-9-3
Thrusters (95,65,75,55)
Burpees
NOTES:
Go for unbroken thrusters
**Score total time including rest
**Score total time including rest
NOTES:
Each of these WODS is designed to be completed FAST, fly and die then recovery in 3min. Coach Athletes to complete each set unbroken. Athletes should set gear up as they come to each part, do not set everything up before the start of part 1.
$ Out
3min Recovery Row