Thursday WOD – Over Your Head

06 Aug
0

A) Warm Up 

30/20/30

50 Meter Bear Crawl 

50 Meter Spiderman Walk 

B) Mobility

Plated Ankle Mobility 2 Mins

Banded Shoulder Distraction 2 Mins

C) Strength 

Take three attempts to establish a 1-RM Overhead Squat

Against a running clock, take 10 minutes to warm-up. Then you have 3 attempts to your 1-RM. Attempts  must come between

the following times on the running clock

Attempt 1 – 10:00 to 11:30 Attempt 2 – 11:30 to 13:00 Attempt 3 – 13:00 to 14:30

D) Skill 

EMOTM for 10 Minutes 40 DU's 

E) WOD 

7 Minute AMRAP

7 Front Squat (80/50)

7 Alternating Pistols 

7 Strict Pull Ups

F) Partner Core

4 Minutes

Change exercise every time your partner drops in the Weighted Plank

Weighted Plank

Side Plank Rotations

G) Power Hour

Five sets of

Swim 200 Meters

Rest 2 minutes

then 

Five sets of

Swim 100 Meters

Rest 1 Minute

OR

Every two minutes, for 20 minutes (10 sets)

Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

then 

Every two minutes, for 20 minutes (10 sets)

Split Jerk x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

then 

Work on any weakness for 20 minutes 

 

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