Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD “THOTH”
E3MOM (Every 3 Minutes) Complete: Min 0-2:
-100 Meter Sprint
-12 Barbell Back Squat
Max Reps Barbell Power Snatch/ OR Ground to Overhead
Min 2-3:
Rest
Keep repeating until you have reached 60 power snatches/ OR Ground to Overhead
Suggestions
Men: 75-95# Women: 55-65#
Goal: 13:00-20:00 (5-7 three-minute windows)
Coaches Notes
The 100 meter sprint should be hard and fast each round. Be sure to spend time warming up for these – slowly increasing your speed as you warm up will be key. Each 100 meter sprint should take :25-:35 seconds. Choose a weight for the back squat that allows all 12 reps to be done in an unbroken set. For the snatches – you should have at least :40-:45 seconds to accumulate reps. The goal for this workout is to complete all 60 reps within 5-7 2 minutes windows. In order to make this happen choose a weight that allows for 8-12 reps per round. Feel free to break these up but make sure to make quick work of your rest.
During the back squats work on keeping quality reps by squatting to depth (ideally your hips pass below your knees at the bottom), while also keeping your chest up – especially as you get tired. Once the weight is in your hands for the snatch try to continuously move until the 2-minute window is up. During the 1 minute rest focus on recovery by relaxing your breathing and mentally preparing yourself to push hard on the next round!