Saturday 12 September 2020 – No Classes

Hi guys! Thanks to all who have signed up for “Battle in the Backyard” – we have ~18 athletes and details will be coming to you soon!  If you see this post ahead of midnight at night on Friday, you still have time to sign up… don’t wait!

No classes for Saturday, but below are your WOD options:

Warm-Up:
2 rounds, not for time, of:
Shuttle run, 200 m (4 x 50 m, increase pace in 2nd round)
10 hip & back extensions
1x Burgener warm-up with empty barbell, 45/35 lbs

RX:
As many reps as possible in 8 mins of:
2 Hang Power Snatches, 95/65 lbs
Shuttle Run, 20 m (2x 10 m)
4 Hang Power Snatches, 95/65 lbs
Shuttle Run, 40 m (4x 10 m)
6 Hang Power Snatches, 95/65 lbs
Shuttle Run, 60 m (6x 10 m)

Continue adding 2 reps + 20 m each round until time expires.

Replace shuttle run distance with calories on bike/rower.
Shuttle Run, 20 m = 2 calories
Shuttle Run, 40 m = 4/3 calories
Shuttle Run, 60 m = 6/4 calories
Shuttle Run, 80 m = 8/6 calories
Shuttle Run, 100 m = 10/7 calories
Shuttle Run, 120 m = 12/8 calories
Shuttle Run, 140 m = 14/9 calories
Shuttle Run, 150 m = 15/10 calories

RX:
As many reps as possible in 8 mins of:
2 Hang Power Snatches, 75/55 lbs
2 Shuttle Runs, 10 m
4 Hang Power Snatches, 75/55 lbs
4 Shuttle Runs, 10 m
6 Hang Power Snatches, 75/55 lbs
6 Shuttle Runs, 10 m

Scaled:
As many reps as possible in 8 mins of:
4 Dumbbell Hang Power Snatches, 50/35 lbs
Shuttle Run, 20 m (2x 10 m)
8 Dumbbell Hang Power Snatches, 50/35 lbs
Shuttle Run, 40 m (4x 10 m)
12 Dumbbell Hang Power Snatches, 50/35 lbs
Shuttle Run, 60 m (6x 10 m)

Limited Equipment:
Part 1 for time:
Broad Jump, 50 m

Rest 5 mins before part 2…

Part 2:  Death By Shuttle Sprint
With a continuously running clock perform:
Shuttle Sprint 10 m in the first 1 min
Shuttle Sprint 10 m + 10 m in the second 1 min
Shuttle Sprint 10 m + 20 m in the third 1 min

Continuing this for as long as you are able.

At Home:
Part 1:  L-Sit 1 x 120 secs

Part 2 – Option A:  Shoulder Press 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.

Part 2 – Option B:  Handstand Descent Practice (for quality)

Part 2 – Option C:  Sotts Press 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.

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