WOD WOD, May 24, 2023

WOD – Wed, May 24

Warm-up

3 minutesRowing-Biking-Ski-erg
Over All Dynamic Body Activation
Ankles Hips Thoracic Shoulders

1 set:With aPARTNER
:30 row until partner is done (easy pace)
10 alternating spiderman stretches
10 DB staggered stance good mornings/leg

1 set:
:30 row (moderate pace)
10 alternating lunges
10 alternating DB deadlifts

1 set:
:30 row (moderate pace)
10 PVC OHsquats
10 alternating DB sumo deadlift high pulls

1 set:
:30 row (fast pace)
10 DB goblet squats
10 alternating DB snatches

SPECIFIC WARMUP

OVERHEAD SQUAT PROGRESSION LOADING

3 Overhead squat initiations
3 Above parallel OHS
2×5 OHS

2 sets:
5-10 overhead squats
Loading above or to workout weight

WOD PREP

1 set: With PARTNER
5 calorie row each
10 overhead squats (workout weight)
5alternating DB snatches (workout weight)

052423 WOD (Time)

PARTNER
RX

For time:
100 calorie row
100 overhead squats (75/115 lb)
100 alternating DB snatches (35/50 lb)

INTERMEDIATE

For time:
100 calorie row
100 overhead squats (55/75lb)
100 alternating DB snatch (25/35 lb)

BEGINNER

For time:
80 calorie row
80 overhead squats (45/45 lb)
80 alternating DB snatches (15/20 lb)

INTENDED STIMULUS

Finish in 11:00-17:00.

Complete the row in 4:00-6:30.

The overhead squat load should be light-to-moderate and allow athletes to finish in 4:00-6:00.

Prior to starting the workout, athletes must demonstrate 10 unbroken squats and 10 unbroken DB snatches.

FINISHER (Checkmark)

Accumulate:
3:00 weighted plank hold (35/45 lb)

Cool Down

2 sets:
:30 lacrosse ball shoulder mash/side
:30 band pull-a-parts
:30 scap pull-ups