TODAY'S WOD

Workout of the Day

WOD

Friday, May 20th 2022
Warm-up
A. General
1min Easy Row
30sec rotating scorpions
1min Moderate Row
30sec Mountain Climbers
1 min Hard Row

B. Specific
3 sets
8 Dual KB Sumo deadlifts
4 Dual russian kb swings
3-6 Sumo deadlifts @ascending
Use this as a ramp up and a chance to individually go over POP's with athletes.
Weightlifting
Sumo Deadlift (6 x 6 @75%)
Rest 1:30 between each set

TC: 15 mins
Score: Weight

Scaling options
Beginner
6 x 6 Sumo Deadlifts @Moderate

Intermediate
As Written

Perform
5 sets
6 Sumo Deadlifts @75% + 4 seconds down
12 Good mornings @moderate
24 Low hang muscle cleans @light
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
weight is 55lbs for women

KG: 8/6KG, 35/25 KG
TC: 17mins
Score: Rounds and Reps

Scaling options
Beginner
Lower loading on wallball, barbell and height for box jump if needed

Intermediate & Perform
As written
Extra Accessory
Metcon
Rotational Med Ball Scoop Toss
Against the wall @10/8 lbs

4sets of
6 reps per side

WOD

Friday, May 20th 2022
Warm-up
A. General
1min Easy Row
30sec rotating scorpions
1min Moderate Row
30sec Mountain Climbers
1 min Hard Row

B. Specific
3 sets
8 Dual KB Sumo deadlifts
4 Dual russian kb swings
3-6 Sumo deadlifts @ascending
Use this as a ramp up and a chance to individually go over POP's with athletes.
Weightlifting
Sumo Deadlift (6 x 6 @75%)
Rest 1:30 between each set

TC: 15 mins
Score: Weight

Scaling options
Beginner
6 x 6 Sumo Deadlifts @Moderate

Intermediate
As Written

Perform
5 sets
6 Sumo Deadlifts @75% + 4 seconds down
12 Good mornings @moderate
24 Low hang muscle cleans @light
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
weight is 55lbs for women

KG: 8/6KG, 35/25 KG
TC: 17mins
Score: Rounds and Reps

Scaling options
Beginner
Lower loading on wallball, barbell and height for box jump if needed

Intermediate & Perform
As written
Extra Accessory
Metcon
Rotational Med Ball Scoop Toss
Against the wall @10/8 lbs

4sets of
6 reps per side

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