2020-11-17 WOD

OVERVIEW

Today’s WOD is a 10 minute Amrap with snatches, overhead lunges, and some rope climbing. We’ll be looking for a medium weight bar that allows us to hang onto all sets unbroken, and a rope climb variation that challenges us.  With a short time domain and a relatively light weight on the bar, our goal is to step on the gas, and keep on it for the full duration. 

WARM-UP

Mobility

  • Trap mash

  • Lat roll

  • PVC Pass thru

Warmup

  • 30 sec work/15 sec rest

  • Walking lunges 

  • Banded external rotations

  • Ring rows

  • Mountain climbers

  • Bar hang

  • Plate GTO

Activation

  • Rope climb technique 

  • Burgener warmup

WOD

AMRAP 10

5 Power snatch

10 OH Lunges 

1 Rope climb

COOL DOWN

Forearms

Traps



40 views0 comments

Recent Posts

See All

MONDAY AMRAP 12: 10 burpees 25 double-unders Post-workout: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets. TUESDAY For time: 1:00 max calorie row 150-m farmers carry

MONDAY 5 rounds for time of: 800-m run 30 KB swings (53/70 lb) 30 pull-ups TUESDAY 7 sets for load: 1 front squat Post-workout: 5 sets: 10 KB side bend/side 1:00 double KB front-rack hold WEDNESDAY Fo