Wednesday Workout: PS, KBS, DU

“Deadlifts For Derek” is less than a week away!  On November 1, we will open up the gym all day for our fundraiser WOD to raise money for the UVA Cancer Center in honor of Derek and his family.  If you haven’t registered for the WOD or donated, please visit our website for more information about the event and how you can get involved!

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STRENGTH

OTM 8: Power Snatch x 2, start around 60% and build as you are able, does not have to be touch and go reps

Notes: Scale to Hang Power Snatch if still working on the movement, and focus on moderate weight

WOD

Level 1

AMRAP 9:

  • Russian Kettlebell Swing x 15
  • Jump Rope Single x 30
  • Burpee x 5

Level 2

AMRAP 9:

  • Kettlebell Swing (53/35) x 15
  • Double Under x 30

EXTRA WORK

A. 3 Sets: 30 Second Handstand Hold + 3 HSPU, rest 45-60 seconds between sets

**Scale to 3 sets of 3 wall walks with 5 second hold on wall

B. Hollow Rock x 50

**Scale to hollow rock hold for 30-60 seconds, or 3×30 second plank holds (with added weight if possible)

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. See our Facebook Events Page to see everything that’s going on in the coming month!

2. “Deadlifts for Derek” is Live for Registration and the WOD has been announced!  Check it outHEREand register or donate today!

5 Comments on “Wednesday Workout: PS, KBS, DU

  1. 3×12 box dip
    5×3 pullups
    WOD: 5+15
    Accumulated 50 hollow rocks
    (Did on Thursday)

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