WOD
Monday 01.11.2021
POSTED ON January 10, 2021
0 Comments / CATEGORY:
**1. Movement Prep/Activation and Increasing Heart Rate**
5 Single DB Front Squats (each side)
5 Single DB Shoulder to Overhead (each side)
5 Single Leg Glute Bridge (each side)
20 sec Assault Bike (increse pace each set)
* Target time each set: 5-6 minutes
* Time cap each set: 7 minutes
4 sets (new set every 10 min)
12 Dumbbell Thrusters (2×35/25)
9 Dumbbell Thrusters (2×50/35)
6 Dumbbell Thrusters (2×70/50)
* The Scaling aim is for athletes to maintain unbroken sets of dumbbells and keep intensity high on the Assault Bike.
* Scaling option 1 (Masters 45+)
4 sets (new set every 10 min)
12 Dumbbell Thrusters (25/15)
9 Dumbbell Thrusters (35/25)
6 Dumbbell Thrusters (50/35)
4 sets (new set every 10 min)
7 Dumbbell Thrusters (25/15)
5 Dumbbell Thrusters (35/25)
3 Dumbbell Thrusters (50/35)
* Limited Equipment Option/ Large Class Option
Have athletes partner up and go 1:1 with a 5 min time cap. This will help keep athletes moving fast and making sure they scale accordingly to keep intensity.
4 sets (new set every 10 min)
12 Dumbbell Thrusters (2×35/25)
12 Dumbbell Thrusters (2×35/25)
12 Dumbbell Thrusters (2×35/25)
4 sets (new set every 10 min)
9 Dumbbell Thrusters (2×50/35)
9 Dumbbell Thrusters (2×50/35)
9 Dumbbell Thrusters (2×50/35)
Accumulate 3-5 minutes of dead hang from pull up bar