Competition Day!
Mobility: None
Dynamic Warm Up: 5min
Complete extensive warm up, lots of dynamic movements. Get Athletes really warmed up since there is no Mobility.
WOD: 45min
NOTES ARE LISTED BELOW EACH AMARAP
If busy put Athletes in teams of 4; rotate through AMRAPs and share gear.
“Slick Willie”
3min AMRAP
5 Back Squats, from rack (225,155,185,155)
5 Bar MU (Rx=C2B)
5 Back Squats, from rack (225,155,185,155)
5 Bar MU (Rx=C2B)
NOTES:
Back squats, take from rack, Athletes should be able to complete unbroken
3min AMRAP
40 Dubs (Scale=x1)
4 Clean & Jerks (155,105,135,95)
40 Dubs (Scale=x1)
4 Clean & Jerks (155,105,135,95)
NOTES:
DUBs scale to 1:1. Athletes need to be able to complete C&J in sets, not singles.
DUBs scale to 1:1. Athletes need to be able to complete C&J in sets, not singles.
3min AMRAP
7 Hang Power Snatch (95,65,75,55)
14 Air Squats
7 Hang Power Snatch (95,65,75,55)
14 Air Squats
NOTES:
HPC should be completed unbroken each round
HPC should be completed unbroken each round
3min AMRAP
Cal Row (14,10,12,8)
7 Burpees over the rower
Cal Row (14,10,12,8)
7 Burpees over the rower
NOTES:
Burpees are performed parallel to rower and laterally jump over
Burpees are performed parallel to rower and laterally jump over
**Rest 3min b/t AMRAPs, Rest 3min after last AMRAP then repeat!
**Score reps of each round (you will have 2 scores, Wodify will add them up)
**Score reps of each round (you will have 2 scores, Wodify will add them up)
Cool Down Stretch: None
$ Out
3x1min weighted plank
NOTES:
Coach group through $ Out
Coach group through $ Out