WOD – Tue, Nov 8
Warm-up
Shoulder Press (EMOM 10: 5×3
1×3 65-70% of 1RM
1×3 70-75%
1×3 75-80%
1×3 80-85%
1×3 85-90%
– Building in load of 1 RM.)
1×3 65-70% of 1RM
1×3 70-75%
1×3 75-80%
1×3 80-85%
1×3 85-90%
– Building in load of 1 RM.)
SPECIFIC WARMUP
DB SQUAT AND THRUSTER PROGRESSION
6 front rack DB alternating lunges
6 DB shoulder presses
6 DB front squats
6 DB Thrusters
Dumbbell Thruster (Every 1:30 x 6 sets:
6 DB thrusters)
6 DB thrusters)
221108 WOD (AMRAP – Rounds and Reps)
RX
AMRAP 12:
400-m run
8 DB squats (35/50 lb)
30 double-unders
INTERMEDIATE
AMRAP 12:
400-m run
8 DB squats (25/35 lb)
15 double-unders
BEGINNER
AMRAP 12:
200-m run
8 DB squats (15/25 lb)
30 single-unders
<h3>INTENDED STIMULUS</h3><ul><li>3-5 rounds.</li><li>Keep runs to 2:15 or less.</li><li>Unbroken squats in each round.</li><li>Spend no more than :30 completing double-unders in each round.</li></ul>
Cool Down
2 sets:
:30 double-calf stretch
:30 Samson stretch/side
:30 couch stretch / side
:30 pigeon stretch/side
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
100-m jog
10 BB press
10 alternating Spiderman stretches
30-m walk on toes (activate the calves)
10 inch-worms
30-m walk on heels (activate anterior tibialis)
1 set:
100-m jog
10 BB press
10 air squats
10 push-ups
:30 jump rope
1 set:
100-m run
10 BB press
10 jumping squats
10 hand-release push-ups
:30 jump rope