Friday November 8, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

Butt kicks (down & back)

Side shuffle (down & back)

High toe touch (down)

Low toe touch (back)

Lunges (down)

5 inchworms + 20 duck walks (back)

Carioca (down & back)

Mobility

Child’s pose 1:00

BB warmup

5 shrugs

5 high pulls

5 muscle snatch

5 hang power clean

5 snatch balance

Skill/Strength

Work up to a heavy hang power snatch

Then, 3-4 reps at 80-90%

WOD

6 laps (800m) run

60 situps

40 dumbbell snatches (alternating r/l)

Rest 4 minutes

3 laps (400m) run

40 situps

20 dumbbell snatches

Choose your own DB weight.

Last running WOD of the year.  If it’s too dark or cold, modify by rowing 1000m/500m.

F:  reduce reps

P1/P2:  as written

C:  ski cals 30/24 and 20/16 instead of situps OR 40/20 GHD situps; minimum 50/35 DB (or heavier)