WOD Blog
 | Fri, Sep 18 2020 |  |
| Fri Sept 18 2020 | Fri Sept 18 2020 Handstand Walking | Fri Sept 18 2020 Heavy Snatch | Litter Box |
Fri Sept 18 2020
(Check In)
MOBILITY AND WARMUP ON OWN
2:00 row bike or run
banded tricep stretch
banded hamstring stretch
butterfly stretch
5 inchworms to pushup
5 air squats
10 PVC pass throughs
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Fri Sept 18 2020 Handstand Walking
(Check In)
Alternating on the minute x 6 (3 rounds)
:45 sec on bike or rower (recovery pace)
50', 25' or 1:00 of handstand walk practice
HANDSTAND WALK
Hands directly under shoulders with locked out arms.
Grab the floor with fingers to have more balance points.
Squeeze glutes to encourage natural arch position.
Feet slightly ahead of our center mass.
Shift the weight to one hand while slightly lifting up the other to walk.
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Fri Sept 18 2020 Heavy Snatch
(Weight)
Warmup with coach
3 muscle snatches
3 hang power snatches
3 overhead squats
45% 1RM Snatch
6:00 EMOM
1 Squat Snatch
70%, 75% , 70% , 75%, 80%, build to heavy
SNATCH
Bar starts on the ground with knuckles down and shoulder blades down and back.
Push feet through the floor in order to have hips and shoulders rise at the same rate.
Keep eyes forward the entire time.
Knuckles down with hook grip if possible.
| Clint | 185 Rx | | | Scott Ande | 105 Rx | | | Bryson | 105 Rx | | | Lori | 100 Rx | | | Spencer | 95 Rx | | | Keira | 80 Rx | | | Kevin T | 65 Rx | | | Kerop Ma | 55 Rx | |
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Litter Box
(Time)
3 rounds:
3 burpee box jumps 24/20
6 double db or kb squats 50/35 RXm 35/20
9 deadlifts 155/105 RXm 115/85
50/35 row or 40/30 bike or 600m run
3 rounds:
3 burpee box jumps 24/20
6 double db or kb squats 50/35 RXm 35/20
9 deadlifts 155/105 RXm 115/85
50/35 row or 40/30 bike or 600m run
3 rounds:
3 burpee box jumps 24/20
6 double db or kb squats 50/35 RXm 35/20
9 deadlifts 155/105 RXm 115/85
You'll complete all 3 rounds of 3 -6-9 before advancing to the row bike or run then start with the next set of 3 rounds and so on.
This workout should take 15 - 25 minutes
BURPEE BOX JUMPS
Face the box in the burpee portion of the movements (no lateral reps)
Jump up to the box for RX
Stand to full extension at the top
| Clint | 16:19 Rx | row | | Lori | 16:33 Rx | RXm Row | | Bryson | 22:18 Rx | row | | Scott Ande | 19:10 | 85# bike | | Kerop Ma | 19:25 | 75/20 row/run | | Kevin T | 21:13 | 115/35 run/bike | | Keira | 21:29 | 105/25 run/bike | | Spencer | 23:58 | 155/40 row |
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