5000m Obstacle Course

WARM-UP:

*Active Stretch

*200m Run + 200 Jump Rope (some singles, some doubles)

*10 x Air Squat

*10 x Lunge

*5 x Burpee

*5 x Push Press 

*5 x Snatch Pull (light BB)

*5 x Hang Power Snatch (light BB)

*5 x OHS (light BB)

-self-directed warm-up for Snatch (work up to WOD weight)

———

WOD 1:

14 Min. EMOM (West Coast S&C 1/2/2015) -

*2 x Snatch (c:135/95, p: 95/65, f: 65/35)(c: Squat Snatch)

*20 x Double-Under (sub: Lat Bar Hop)

———

WOD 2:

For Time -

50-40-30-20-10 Push Press (c: 75/55, p: 65/45, f: 45/25)

Run 200m to 400m turn-around

50-40-30-20-10 Air Squat

Run 400m to 800m turn-around

50-40-30-30-10 Lunge Jump

Run 400m back to gym

25-20-15-10-5 Burpee-Tuck Jump

WOD 2 Instructions:

*Run WOD 2 as an “obstacle course,” which each athlete runs through 5 times.  The reps assigned for each movement at each station decrease with each subsequent round.

-ROUND 1: 50 Push Press, run to the 400m turn-around, 50 Air Squat, run to the 800m turn-around, 50 Lunge Jump, run back to the gym, 25 Burpee-Tuck Jump

-ROUND 2: 40 Push Press, run to the 400m turn-around, 40 Air Squat, run to the 800m turn-around, 40 Lunge Jump, run back to the gym, 20 Burpee-Tuck Jump

…etc.

*Upon completion of WOD 2, each athlete will have run 5000m!!