Tuesday, October 13
WOD
There is no 5:30pm Zoom class Tuesday, October 13. Jen will be back on Thursday!
Warm-up:
With a PVC
10 Passthrough
8 Muscle snatch
6 OHS
4 Power snatch
2 Squat snatch
4 Inchworm pushup
6 Up/down dog
8 Pullup
10 Barbell strict press
WOD:
A) EMOM x 10
1 Hang power or Squat snatch
MInute 1+2 50%
MInute 3+4 60-65%
MInute 5+6 70-75%
Minute 7-10 80-95%
These percentages are based off of your top lift last week.
B) 2 Rounds, each for max reps:
Against a two minute running clock
Run 150m followed by max pull-up in remaining time
Rest :30
Run 150m followed by max strict press in remaining time (95/65#)
Rest :30
Home WOD:
A)
Every 2 minutes for 10 minutes (5 sets)
30′ Broad jump
30′ DB Waiters walk left arm
30′ DB Waiters walk right arm
B) 2 Rounds, each for max reps:
Against a two minute running clock
Run 150m followed by max pull-up or renegade row in remaining time
Rest :30
Run 150m followed by max strict press in remaining time (95/65#)
Rest :30
Mobility:
1:00 Eagle
1:00 Lizard
