WOD WOD, May 4, 2023

WOD – Thu, May 4

Warm-up

2minutes Rowing Running Biking
Over All Dynamic Body Activation

1 set:
1:00 bike
10 alternating Samson stretch
10 alternating plank reach throughs
20 DB toe taps

1 set:
1:00 bike
10 down dog + push-ups
10 alternating DB deadlifts
10 jump in place

1 set:
1:00 bike
10 front-to-back leg swings/side
10 DB shoulder press/side
10 DB jump-overs

SPECIFIC WARMUP

TURKISH GET-UP KB or DB
3 reverse lunges-arm L-R
3 kneeling windmills-armL-R
3 kneeling sit-throughs -arm L-R
2 Turkish get-ups-arm

Turkish Get Up (Accumulate: 8:00
10 Turkish getups/arm
– Use a light-to-moderate load.)

SPECIFIC WARMUP

DB POWER SNATCH
5 DB hang sumo high pulls side
5 DB hang power snatches side

WOD PRIMER

1 round:
4-calorie bike
4 alternating single-arm DB hang power snatches (25/35 lbs)
4 lateral DB jump-overs

050423 WOD (Time)

3 rounds for time:
18-calorie bike
21 alternating single-arm DB hang power snatches (25/35 lbs)
24 lateral DB jump-overs

INTERMEDIATE

Same as Rx’d

BEGINNER

3 rounds for time:
12 cal bike
21 alternating single-arm DB hang power snatches (15/25 lbs)
15 lateral DB jump-overs

INTENDED STIMULUS

9:00-14:00.

Bike done in :45-1:30, snatches in :40-1:15, jumps in :20-:45.

This should be FAST!

Cool Down

3 sets:
:30 band pull-a-parts
:30 child’s pose stretch