Wednesday, 20 October WOD

Warm-up

  • 1:00 Row
  • 10 PVC Shoulder Rolls
  • 1:00 Row
  • 10 PVC OH Squats (w/pause at the bottom)
  • 1:00 Row
  • 0:30 HS
    • Hold Barbell Warm Up (empty BB):
      • 5 Snatch Pulls
      • 4 Hang Power Snatch
      • 3 OH Squats
      • 5 Snatch Pulls
      • 4 Hang Squat Snatch
      • 3 OH Squats

STRENGTH

  • 1x [ 1 Squat Snatch + 1 Overhead Squat ]
  • 1x [ 1 Squat Snatch + 1 Overhead Squat ]
  • 1x [ 1 Squat Snatch + 1 Overhead Squat ]
  • 1x [ 1 Squat Snatch + 1 Overhead Squat ]
  • Use the same weight for each set. Rest as needed between sets. 80% 1RM Snatch

METCON

  • For time:
    • 30/25 Row Calories
    • 30 Toes-to-bars
    • 30 Overhead Squats, 115/80 lbs
    • 30 Handstand Push-ups
    • 30 Overhead Squats, 115/80 lbs
    • 30 Toes-to-bars
    • 30/25 Row Calories

Scaling Options: Scale TTB to knee to elbows or knee raises, if you’re not hanging from the bar sub sit ups for today. Scale Oh Squat weight to something light, you should be able to hold sets of 7-10 reps at a time. Use ab mats for hspus or sub 30 Push Presses with the same barbell weight as the OH Squats. You could also do 30 HSPUs with knees on a box.

Time Cap: 25 mins

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