WOD – Wed, Oct 1
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
2:00 row
2 rounds:
- 10 scap push-ups
- 10 lunges
- 10 banded pass-throughs
- 5 wall-facing shoulder taps
Specific Warm-Up (8:00–15:00)
Push press x 3
Push jerk x 3
Build to working load
Practice SDHP x 10 with empty bar
Push Jerk (Weight)
(15:00–25:00)
Every 2:00 x 5 Sets (Build as you go, focus on FINISH in the legs on the pause reps)
3 Pause Push Jerks (2s pause in dip)
+
3 Push Jerks
Conditioning (Time)
RXConditioning (30:00–44:00)
5 Rounds For Time:
20 Sumo Deadlift High Pulls (75/55)
20 Shoulder to overhead (75/55)
200m Run
Cap: 12:00
Intermediate: 65/45
Baseline: DB push press, SDHP sub: Russian KB swing
Cool Down (Checkmark)
(44:00–54:00)
2 rounds NFT:
- :30 pec opener
- :30 quad stretch
- 10 cat cows (banded if possible) Link: Banded Cat Cow
Lighter barbell, no squatting, upper body stamina