WOD

Wednesday, May 27th 2020
Link to Join ZOOM Classes:
https://zoom.us/j/936461550

Class times/programs  are updated in WODIFY class schedule and on our Class Google Sheet.

Warm-up
A. General
4 mins
60 seconds High knees
60s Single arm plank switching every 15s

B. Mobility
World’s Greatest Stretch
30s/side

C. Specific
2 rounds
10 alternating Deadbugs
20 sec/side Bird dog hold
7-10 Burpees

Weightlifting
Snatch (5×4 @ 60-80%)
1 x 4 @60%
1 x 4 @70%
3 x 4 @80%

DEKA AT HOME Partial/Zoom

Snatch
1 x 4 @60%
1 x 4 @70%
3 x 4 @80%

Without necessary loading:

EMOM x 5mins
6 Snatch (TNG)

Without Barbell:

EMOM x 5mins
isometric towel deadlift (3 pos.)
Pause 3-5sec @ mid shin, knee, mid thigh

*In remaining time athletes perform AMRAP:
Alternating unilateral RDL jumps

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14minutes
50 Cal Row
50 HSPU
50 DB Step-ups @2 x 50/35lbs

DEKA AT HOME Partial

Amrap 14
50 Cal Machine
50 HSPU/Feet elevated Piked push-ups/Piked push-ups
50 DB Step-ups @2 x 50/35

DEKA AT HOME Zoom
Amrap 14
50 Cal Machine/1200m Run/50 Speed skater hops*
50 HSPU/Box HSPU /Piked push-ups
50 DB Step-ups @2 x 50/35 / Backpack weighted lunges (wearing your backpack)

*These hops should be a medium-challenging effort, athletes should take the time to mark out a distance that allows for this and to keep the efforts consistent.

Accessory
Metcon
Run 1Km @ RPE 8 Counting your total strides/100m and find your average

Then

10 x 200m @RPE 8
with 90% strides/100m
Rest 30s

Then

2km @ RPE 8
1km @ RPE 5
2km @ RPE 9-10

Athlete:
Reducing the amount of strides/100m will force you to travel further in the air per stride, don’t worry about anything other than the tempo of your strides trying to find a rhythm with a longer stride length. Remember the amount of time in the air should be lengthened, the amount of time in contact with the ground shortened.