Thursday 6.8.17 WOD

Mobility: 5min

Tissue Work x 10 passes each:
– Have people pick 3 spots they are most sore and devote about 1:00 to each.

Warm-up: 10min

Dynamic Line
Abmat Pizza Game (2 burpee penalty for drops)
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans


1a) Farmer Carry x 100 meters, AHAP. Rest 30-60s.
1b) Weighted Plank x 30s, AHAP. Rest 60s.
1c) RDLs x 8 Reps, Moderate Weight. Rest 60s.
**No score
Training Intent
GPP: Farmers Carries, as always, should be AHAP (as heavy as possible).
Athletes complete 100m Farmers carry AHAP +rest 30-60s, then 30s weighted planks AHAP + rest 60s, then 8 RDLs with barbell + weight + rest 60s.
Repeat for 15min.


With a running clock:
30 Double Unders
15 Power Snatch (75, 55)
From 10:00-17:00
30 Double Unders
15 Hang Power Clean (75, 55)
10 Air Squats
RX: (65, 35)
L2: (55, 25) (Double Under Attempts)
L1: (45, 25) (x2 Single Unders)
Alternate Scaling Options:
– All Snatches: Russian for full KBS (45, 25)
Training Intent
Each piece should be fast paced. BB Movements are light on purpose so make sure athletes scale correctly to perform big sets. There is 3:00 rest in between conditioning pieces that ensure your athletes receive enough recovery throughout to sustain themselves.