“CORVIN” WOD 10/29/24

“CORVIN” WOD 10/29/24

WARM UP:
400 M. Row or Run
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility

WIN
SKILL:
EMOM 6
ODD: Weighted Front Plank
EVEN: Rest
LIFT:
Snatch (Every :90)
1 @ 65%
1 @ 70%
1 @ 75%
3 x 1 @ 80%
WOD:
“CORVIN”
AMRAP 15
Part A:
30 Bar Facing Burpees
6 Snatch @ 70%
30/25 Cal. Row
4 Snatch @ 75%
30 Bar Facing Burpees
2 Snatch @ 80%
In time remaining:
Part B:
Max Cal. Row
*Score = Time for Part A & Cals for Part B

FIT
SKILL:
EMOM 6
ODD: Weighted Front Plank
EVEN: Rest
LIFT:
Paused Goblet Squat
4 x 8
*Build
**Pause for :2 at the bottom
WOD:
AMRAP 15
Part A:
30 Burpees
30/25 Cal. Row
50 Russian KBS (53/35) (44/26)
30 Burpees
30/25 Cal. Row
Part B:
Max Cal. Row
*Score = Time for Part A & Cals for Part B

AT HOME
SKILL:
EMOM 6
ODD: Weighted Front Plank
EVEN: Rest
LIFT:
Paused Goblet Squat
4 x 8
*Build
**Pause for :2 at the bottom
WOD:
AMRAP 15
Part A:
30 Burpees
400 M. Run
50 Russian DB / KB Swings
30 Burpees
400 M. Run
Part B:
Max Meter Run
*Score = Time for Part A & Meters for Part B