11.9.2021
Warm-up
[3:00-15:00]
AMRAP 8:00
200m Run
8/8 Single Leg Romanian Deadlift
6 Inchworm Push-Up + Squat
:30sec Weighted Dead-Bug (barbell)
8 Glute Bridge w/ 2s hold at top
Specific Prep
[15:00-22:00]
w/empty barbell
5 Hang Power Cleans
5 Front Squats
5 Push Press
3 Thrusters
+
w/working weight
10 Russian KBS
5 Burpees
+
Add weight to Barbell
3 Power Cleans
2 Hang Squat Cleans
3 Thrusters
+
w/working weight
5 American KBS
5 Bar Facing Burpees
+
At workout weight and pacing
9 American KBS
7 Thrusters
Metcon
[25:00-50:00]
Werewolf (Time)
For time: (25:00 TIME CAP)
3 Rounds
18 KBS 35/25#
15 Thrusters 75/55#
12 Bar Facing Burpees
Rest 5:00
1 Round
54 KBS 35/25#
45 Thrusters 75/55#
36 Bar Facing Burpees
Open/RX+: KB (53/35#), Thruster (95/65#)
CC: Threshold/Push
Time Cap = 25:00
Thrusters should be light weight today for bigger sets
KBS should be light weight today for bigger sets
Werewolf (BUILD) (Time)
For time:
3 Rounds
18 Russian Kettlebell Swings 35/25#
15 Thrusters 45/35#
12 Bar Facing Burpees (Can Step Over)
Rest 5:00
1 Round
54 Russian Kettlebell Swings 35/25#
45 Thrusters 45/35#
36 Bar Facing Burpees (Can Step Over)
Cool Down/Stretch
[50:00-60:00]
60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
2min Barbell Adductor Stretch
2min Prayer Stretch
Accessory Work
Metcon (3 Rounds for reps)
9:00 EMOM
min 1: SA DB Z-Press
min 2: 8-10 Strict Toe to Bar
min 3: :20-:30sec Ring Support
EXTRA Competitor WOD
Hang Muscle Snatch + Snatch Grip Push Press + Overhead Squat (EMOM 8:00)
Set 1-3: 2+2+2
Sets 4-8: 2+1+1
*choice on loads, but goal here is to keep positions strong, fast, and snappy
High Hang Squat Snatch (6 Sets x 2 Reps; rest as needed)
All sets @ 70-75%
Halting Snatch Pull (3 Sets x 4 Reps; Rest as needed)
Pause at 2'' off floor and 2'' above the kneeAll sets @ 85-90% of Snatch 1RM
Metcon (3 Rounds for reps)
4:00 AMRAP x 3 Sets
12 Dual DB Power Cleans 50/35#
12 Dual DB Step-Overs 50/35#
12 Cal Bike
Rest 1:30 b/s
