Tuesday, October 22
WOD
Happy Birthday, Dan McDermott!
Warm-up:
10 Leg swing
10 PVC passthrough
7 PVC OHS
4 Spiderman lunge w/ Reach
12 Single-leg T2B/Knee raise
1 Wall walk-up w/ :05 hold
10 Top down deadlift
5 (Power snatch +OHS) or (Power clean + front squat + jerk)
5 Lat pull
4 Knee raise
3 Knee raise + T2B
WOD:
A) Power Snatch + OHS or Power clean + front squat + jerk
In 6 minutes: warm-up to 80-85% of last week’s top lift
then
Every :90 for 9 minutes (6 Sets)
1 Power Snatch + 1 OHS @80-85%
B) “Beep Test”
Every 1 minute, complete:
1 Wall walk-up (Reduce ROM, perform a pike walk-up on box, or a 25′ bear crawl)
3 Deadlift (Rx-185/125, Scale I- 135/95, Scale II- 75/55, choose a load that is less than 55% of 1RM)
5 T2B (Hanging knee raise)
Every minute, add 2 toes-to-bars. Complete as many rounds as possible until failure.
*If the WWU and deadlifts take longer than :20, scale one or both movements to allow for :40 for T2B.
Mobility: (To be performed after class or at home)
1:30 T-spine roll w/ DBl lax ball
:45 Lying knee twist
