Tuesday, October 16, 2018

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(Practice / Glycolytic - 2-5 min bursts)

WOD Review: 8 min

Then group warm up all together: 60 sec Bike or Row, 30 sec PVC pass thru, 20 sec TVWQB, 30 sec PVC OH wall squats, 3 DB snatch / arm, 2 DB OH lunges pre leg/arm, 10 BB OH squats

WOD 1 & 3

5 min AMRAP
1000m Bike
AMRAP DB complex: 1 rep = 1 DB power snatch > 1 hang squat snatch > 1 OH lunge/leg (Alt arms after each rep) (50/35) (50+ 35/20)
*Your WOD 1 score is the total number of cycles you get in of the DB snatch/lunge complex)
*Start WOD 3 with a 1000m Bike

WOD 2 & 4

5 min AMRAP
10 Front squat (135/85) (50+ 75/45) (from the floor)
500m Row
10 Back squats
*Begin WOD 4 where you left off in WOD 2

4 min rest between WODs
*Post 2 different scores for WODs 1&3 & 2&4