WOD
Friday 09.11.2020
POSTED ON September 10, 2020
Friday | 09.11.2020
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
2-3 sets (8 mins max)
1 min row (30 sec easy/ 20 sec moderate/ 10 sec hard)
5 pike pushups
5 Box Step ups (each side)
15 sec HS hold
30 sec single unders
**Workout Prep**
2 sets
3 Strict/Kipping HSPU
6 Box Jump overs (low box)
100m Row
20 Double unders/ Single Unders
Workout: Min 15-55
Every min (30 mins)
Min 1: 200/175m Ski (OR Row)
Min 2: 5 Box Jumps (40/30)
Min 3: 3 Power Cleans (205/135)
* The Scaling aim is for athletes to move comfortable within 30-40 seconds and keep quality for the 30 minutes.
* Scaling option
Every min (30 mins)
Min 1: 150/125m Ski
Min 2: 3 Box Jumps (30/24)
Min 3: 3 Power Cleans (155/105)
Accessory: Min 55-60
3 rounds
45sec -1:00 sandbag hold
10 DB Alt. DB Bench Press
10 Bent Over Double DB Rows
