WOD – Sat, Sep 27
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
- 200m Run
- While 1 person runs other person row or bikes
2 rounds
Into
3 rounds:
- 5 no push up burpee
- 10 Lateral lunge (5 each side)
- 5 air squat
- 5 Sit up
- 100m Run
Specific Warm-Up (8:00–20:00)
- 3 Front Squat (empty barbell)
- 3 Hang Power clean+ 3 front squat
- 3x 3 Hang Squat clean (building to workout weight)
- 6 step-overs (have some pre set for class)
- 10 medball sit up toss
5 over/unders (use band setup or PVC off box) (can jump over band or PVC since now warm)
Conditioning (AMRAP – Rounds and Reps)
RXConditioning (22:00–52:00)
Teams of 2 – AMRAP 30:
P1: 200m Run
P2:
- 7 Hang squat Cleans (135/95lb.)
- 9 Over/Unders (band just under hip height) (Over Unders)
- 11 Medball sit up toss 20/14lb. (to wall, no specific target, ball must leave hands and return)
RX+: Consideration for weighted GHD Sit up with medball for those with tolerance and capacity.
Intermediate: 95/65
Baseline: 65/45, medball cleans, step-ups
Cool Down (Checkmark)
(54:00–60:00)
5:00 Abs
2 rounds of:
- :30 Squirms (How to perform squirms)
- :30 Toe touch (crunch) (Don’t like this video?)
- :30 Bicycle (Don’t like this video?)
- :30 Lateral plank right
- :30 Lateral plank left
Long aerobic effort + grip + posterior + pacing. The limiter in performance could be the run or the mixed modal conditioning part. Whichever takes longer for the group will slow you the most. Neither partner may advance until the runner returns and the movements in the gym are finished.