14. Oktober 2022
Okt
14
WOD 10/14/2022
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm Up (10 mins)
-into-
Burgener Warm Up (10 mins) (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 rds
– 50m Run
– 3 Overhead Squats (build in weight)
* Focus on getting right to bar and squat snatching the weight *
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
400m Run
15 Overhead Squats, 95# / 65#
Cooldown/Mobility
Metcon
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
Freedom (RX’d)
5 rds
– 400m Run
– 15 Overhead Squats (30/42,5)
Independence
5 rds
– 400m Run
– 15 Overhead Squats (25/35)
Liberty
5 rds
– 300m Run
– 15 DB Front Squats (light)
Target time: 14-16 minutes
Time cap: 20 minutes