WOD
Tuesday 03.02.2021
POSTED ON March 1, 2021
Tuesday | 03.02.2021
Tuesday 03/02
Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
7 min AMRAP
30 sec easy bike
5 Dead-bugs (each side)
5 Glute Bridge (2 sec pause at top)
5 Deadlifts (empty bar – build across sets)
**2. Workout Prep**
2 sets
20 Second Assault Bike
3 Deadlifts (at workout weight)
– rest 30 seconds between sets –
Workout: WHOOPs I did it again
* Target time each set: 3 – 3:30 minutes
* Time cap: 4 minutes
3 sets
3 Rounds
10/8 Calorie Echo bike
10 Deadlifts (185/125)
– Rest 3 minutes between sets –
* Scaling option 1 (Masters 45+)
3 sets
3 Rounds
9/7 Calorie Echo bike
10 Deadlifts (155/105)
– Rest 3 minutes between sets –
* Scaling Option 2
3 sets
3 Rounds
45 second Assault Bike
10 Deadlifts (moderate weight)
– Rest 3 minutes between sets –
* Limited Equipment Option
3 sets
3 Rounds
25 Air Squats
10 Double Dummbbell Deadlifts (2×70/50)
– Rest 3 minutes between sets –
* Large Class Option
3 sets (With a Partner)
3 Rounds
10/8 Calorie Echo bike
10 Deadlifts (185/125)
– Partner 1 complete 3 rounds , then Partner 2 follows. Alternate until both have completed 3 sets with a 4 minute time cap/per set –
Accessory:
4 Rounds
10 Barbell Bench (build to moderate weight and complete 4 sets – control up and down)
12 Bent over Barbell Row (Moderate weight – control up and down)
-into-
3 rounds
10 alt. Dumbbell curls (each side)
10 single Dumbbell lying tricep extension
30 Flutter Kicks (each side)
