August 2019

Coach-led warmup 15 minutes WOD 4 Dumbbell devils press (50/35 lb.) 6 Chest-to-bar pull-up 10 rounds (15 minute cap) Inversion practice 10 minutes For scaling and detailed description, see the Zen Planner app.

Coach-led warmup 10 minutes WOD Row 2k Then, in what’s left of 20 minutes perform AMRAP: 12 Dumbbell hang power clean (22.5/15) 7 Strict ring dip (20 minutes) Inversions practice (10 minutes) For scaling and detailed description, see the Zen Planner app.

Partner warmup 15 minutes PARNTER WOD 50 Squat and throw MB over pull-up rig to each other (9/6) 50 MB sit-up throw 400m MB bear-hug carry (switch as needed) 50 Russian-twist throw to each other 50 Partner wall ball 25 minute AMRAP (as many rounds as possible) Inversion practice 10 minutes For scaling and detailed

Warmup Run 200m 5 Inchworm 10 Star jump Run 200m 2 rounds (10 minutes) WOD Deadlift (275/185 lb.) Box Jump (30/24 in.) Run 600m 21-15-9 rep (20 minute cap) For scaling and detailed description, see the Zen Planner app.

Warmup Squat circuit 5 minutes WOD Back squat 5 x 3 rep Inversions 10 minutes For scaling and detailed description, see the Zen Planner app.

WOD 3 Handstand push-up 5 Plate V-up (5/2.5) 7 Power clean (43/29) 4 minute AMRAP (as many rounds as possible) Rest 1 minute 4 rounds (20 minutes) For scaling and detailed description, see the Zen Planner app.

WOD Min. 1: 50 Double-under Min. 2: Left-side plank hold Min. 3: 50 Double-under Min. 4: Right-side plank hold Min. 5: 10 Dumbbell Cossack Squat (17.5/12.5) 5 rounds (25 minutes) For scaling and detailed description, see the Zen Planner app.

WOD 30 Clean and jerk (60/42.5) 30 Muscle-up 30 Snatch (20 minute cap) For scaling and detailed description, see the Zen Planner app.

Today we’re going heavy with the clean. There is a lot of technique work in the workout prep so you can dial in good technique. If you’re still learning the movement, the coach will have you doing sets of 3-5 during the WOD instead of the 1’s so you can get more technique work done.

WOD ‘MARY’ ‘2019 Games Workout #3’ 5 Handstand push up 10 single leg squat 15 Pull up 20 minutes, as many rounds as possible Compare to: 01/12/2017