WODs
 | Wed, Nov 18 2020 |  |
| BBWD WarmUp AND Cooldown Wk1 | BBWD Strength Wk1 Day3 | BBWD SuperSet Wk1 Day5 |
BBWD WarmUp AND Cooldown Wk1
(Check In)
WARMUP
Couch Stretch (Left/Right) for 30 seconds
Samson Stretch for 30 seconds
Lateral Lunge (Left/Right) x 10 yrds
Torokhtiy Pulls x 10 reps
Muscle Snatch x 10 reps
Behind the Neck Press x 5 reps
Overhead Squats x 10 reps
Snatch Balance x 5 reps
Behind the Neck Sots Press x 5 reps
Overhead Squat Hops x 5 reps
MOVEMENT PREP
Mini-Band Glute Activation Circuit x10yds each
Hip Flexor Stretch x 60s each
Band Pull-Apart 3x10
COOLDOWN
Stretch and hold 60 seconds for Each: Hamstrings
Hip Flexors
Piriformis
Calves
Quadriceps
Groin
Chest
Tris
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BBWD Strength Wk1 Day3
(Weight)
At 60% of 1rm of lowest snatch perform;
1 Power Snatch + 2 Hang Squat Snatch (Below the Knee Hang)+Relax Arms
then
3x5 Front Rack Lunges @ 50% 1RM C&J
then
3 Rounds:
3 Strict Press @ 35% 1RM C&J
8-12 Wide Grip Pullups (up to 3 sets of max each round to get as close to 8-12 as possible)
| Duane | Snatch-105,105,115,125; Front Rack lunges - 155 Rx | No strict press - 2 sets of 5 strikes t PullUps |
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BBWD SuperSet Wk1 Day5
(Weight)
COMPLEX A
Superset for 2 sets. Rest 60 seconds in between sets.
-- 8 reps DB SPLIT SQUATS REAR FOOT ELEVATED
-- 10 reps GHD Back Extensions
-- 4 reps DB VERTICAL JUMPS
Complex B
2-4-6-8-10-10-8-6-4-2
-HANDSTAND PUSHUP
2-4-6-8-10-10-8-6-4-2
-ALTERNATING SINGLE ARM DB POWER SNATCH
| Duane | Skipped complex A Rx | 2-4-6-8-10 HSPU and snatch (25# plates for 2,4,6!-!: half of round 8 |
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