WOD – Sat, Sep 6
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
2:00 jump rope
2 rounds:
- 5 inchworms
- 10 Box step up
- 5 Box jump
- 3 Broad jump (progressively jumping harder/ further)
- 10 Hollow Rock
Specific Warm-Up (8:00–13:00)
Movement progression:
- 6-8 total Candesticks (add MB to try for a few reps)
- 5 Single DB Deadlift each arm
2x 6 Alternating DB Snatch (lighter then heavier)
Conditioning (AMRAP – Rounds and Reps)
RXConditioning (15:00–45:00)
AMRAP 30 (complete 1 movement each before advancing):
10 Medball candlesticks (20/14lb.) (Med Ball Candlestick)
16 box jumps (24/20)
12 Alt. S.A. DB Snatch (70/50lb.)
50ft. Broad jump
200m Run (together)
Goal: 6+ rounds per team
Intermediate: 14/10lb., 20’ box jump, 50/35lb., 25ft. Broad jump
Baseline: Unweighted candlestick, 35/20lb. Snatch, low plate jump, 25ft. Broad jump, 100m Run
Cool Down (Checkmark)
(45:00–55:00)
- :30 child’s pose
- :30 Pec stretch each side
- :30 kneeling forearm stretch
2 rounds
Shared suffering, long effort, moderate loads, and skill combinations. Advanced athletes should consider adding the medball to the broad jumps and for the run! (20/14lb.)