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Thursday June 13

WOD Brief

METCON: Cardo meets odd object conditioning.

  • 3 athletes per stations.
  • Work for the entirety of the 2mins, if you can’t work the entire time then scale down so you can.
  • Today’s workout is the score for all movements added together. (400m Run = 1 rep)

 

“Whistle while you work”

2min work Max Distance Empty Sled Push (50ft = 1 length)

: 30-sec rest

2min work Max Distance Sandbag Walking Front Rack Lunges (50ft = 1 length on mats) Red/Black

: 30-sec rest

2min work 400m Run

: 30-sec rest

2min work Max Number of Up/Downs with a sandbag (sandbag stays on the shoulder) Red/Black

:30-sec rest

2min work Max Calorie Assault Bike

:30-sec rest

2min work Max AbMat Sit-Ups

: 30-sec rest

2min work Max Effort Burpees

:30-sec rest

 

Open/Performance – as written (red/black)

Fitness – no weight/sandbag

 

Post Work/Recovery

3-5 Rounds of (one bar)

10 Strict Press + 10 barbell rows + 10 Curls

  • Build in weight as desired.
  • Between sets 15-20 Band Pull Aparts

Try to go heavier than last week. (if you did it)

 

Barbell

Topic: Overhead (Snatch)

Techniques and Drills

Behind the Neck

Drill – Complex: BTN Strict Press + BTN Push Press + BTN Push Jerk (1+2+3)

Overhead Squat

Drill – Tempo OHS : (33×1 for 3) x 5 sets (33×2 = 3s descent, 3s bottom, fast up, 2 seconds at the top before next rep)

Snatch Balance

Drill – 5×3 Snatch Balance with 2s pause in the bottom

 

Aerobic Capacity

RUN 800 M – MODERATE

REST 45 SECONDS

RUN 200 M – FAST

REST 2 MIN

RUN 600 M – MODERATE

REST 45 SECONDS

RUN 200 – FAST

REST 2 MIN

RUN 400 – MODERATE

REST 45 SECONDS

RUN 200 – FAST

Total: 2400m

Tiffany SuretteThursday June 13

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