Public Whiteboard

Components

Venti

Settings

WOD

12FEB2020

Warm-up

8 MINUTES FOR QUALITY:
BUDDY 1
Easy Row

BUDDY 2
10 Medicine Ball Ground to Overhead
10 Air Squats to Medicine Ball
10 Alternating Medicine Ball Box Step-ups (5 Each Side)

*Switch Stations When Buddy 2 Finishes Step-ups

SINGLE DUMBBELL WARMUP:
30 SECONDS
Single Leg Romanian Deadlift (30 Seconds Each Side)
Single Arm Strict Press (30 Seconds Each Side)
Goblet Squats

*Performed with 1 Light Dumbbell

Mobility

Dumbbell Ankle Stretch: 45 Seconds Each Side
Child’s Pose on Box: 1 Minute

Strength & Skill

Review the Finish Position on all the movements

Metcon

This should be a weight that you could complete 30+ alternating snatches unbroken when fresh

Venti (AMRAP - Rounds and Reps)

AMRAP 20:
20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (50/35)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (50/35)
20/15 Calorie Row

*Single Arm Power Snatches: Alternate Arms Every Rep
*Single Arm Push Presses: Alternate Arms Every 5 Reps

After Party

MIDLINE
5 Sets, Not For Time:
10-15 GHD Sit-ups
50' Front Rack Double Kettlebell Carry

Whiteboard:

Wednesday, February 12, 2020