10. August 2022
Aug
10
WOD – 08/10/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Tabata Assault Bike (8 sets)
20 seconds on/10 seconds off
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
Tabata Assault Bike (8 sets)
20 seconds on/10 seconds off
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Workout Prep
2 sets:
5/4 Calorie Assault Bike (workout pace)
2 Power Snatch (build in weight)
Workout
Metcon (5 Rounds for reps)
"Green Eggs and Ham"
Freedom (RX’d)
Teams of 2
5 sets: (each/1:1)
10/8 Calorie Echo Bike
6 Power Snatch (61/43 kg)
10/8 Calorie Echo Bike
Independence
Teams of 2
5 sets: (each/1:1)
9/7 Calorie Echo Bike
6 Power Snatch (52/36 kg)
9/7 Calorie Echo Bike
Liberty
Teams of 2
5 sets: (each/1:1)
9/7 Calorie Echo Bike
10 Alternating Dumbbell Snatch (light)
9/7 Calorie Echo Bike
Target time each set: 1:40-2:00
Time cap each set: 2:30 minutes
Cooldown
Warm-up
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
1 min seal pose
1 min trap smash with Barbell (each side)
Accessory
Warm-up
Mayhem Ready: Add Pause For Better Feel
HIIT
WOD
<p>A.<br />Metcon (Time) (0-10min.)<br />4 Rounds:<br />200m Run<br />200m Row<br /><br />B.<br />Metcon (Time) (10-20min.)<br />5 Rounds:<br />15 DB Push Press 22.5/15 kg<br />10 Burpees<br />C.<br />Metcon (Time) (20-30min.)<br />6 Rounds:<br />15 Russian KB Swings 32/24 kg<br />15 Sit-Ups<br />*Feet anchored on the outside of the KB to go faster<br />D.<br />Metcon (Time)(30-36min.)<br />7 Rounds:<br />10 Plate Rows (25/15 kg Plate)<br />10 Plate Push-Ups</p>
Warm Up
<p>Warm Up:<br />4 rds<br />- 01 Min Jump Rope or 100 M Run<br />- 10 Incr. Heavier R-KBS<br />- 15 Up Downs<br />- 20 sec Power Hard Rowing</p>
[Seal Pose]()
[Trap Smash]()