WOD Wednesday 10/16

julia
Wednesday, October 16, 2019 - 19:00
female athlete lifting

Strength/ Skill

Warmup:

  • 2 Rounds
  • 500m row
  • 15 banded good mornings
  • 10 cat cows
  • :30 PVC parallel squat OH hold

Week 1

  • Deadlifts
  • 3×5
  • Perform 2 warm up sets at 50% of your 1rm
  • Then continue to increase to a heavy set of 5 for the day
  • Low Hang Power Snatches
  • Perform 4 E 90 Secs for 4 Sets
  • Build up over the 4 sets

Conditioning 

  • 10 Min AMRAP
  • In teams of two
  • Alternating rounds
  • “You go, I go”
  • 6 Hang Power Snatches (95/65)
  • 6 Box Jumps (30/24)

Intent: Intensity level: HIGH

This is a burner. Interval work with a partner. The higher jump forces the athlete to use more power and force. This will get the athlete fatigued much quicker. Play off your partners. Use each other to maximize your rest and work time.