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Friday 11.20.2020

POSTED ON November 19, 2020

Friday | 11.20.2020

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Friday 11/20
 
Intro: 0:00 – 3:00
 
Warmup: 3:00 – 11:00
 
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
100m Jog
5 Power Clean (empty bar)
5 Bench Press (empty bar)
5 Deadbugs (each side)
5 Birddogs (each side)
 
Workout: 11:00 – 36:00
 
**2. Workout Prep**
3 sets (each/1:1)
2 Power Cleans (build across sets)
2 Bench Press (build across sets)
* Partner 1 completes 1 round then, partner 2 follows. Alternate rounds while building up to 85% of workout weight in 3 rounds each.
 
WOD:
 
* Target time: 16-18 minutes
* Time cap: 22 minutes
 
Teams of 2 (You go – I go)
8 Rounds (8 Rounds each/1:1-Work:Rest)
5 Power Cleans (185/125)
5 Bench Press (185/125)
* The Scaling aim is for both partners to maintain high output and unbroken sets for majority of the rounds.
* Scaling option 1
Teams of 2 (You go – I go)
8 Rounds (8 sets each/1:1-Work:Rest)
5 Power Cleans (135/95)
5 Bench Press (135/95)
 
* Scaling option 2
Teams of 2 (You go – I go)
6 Rounds (6 sets each/1:1-Work:Rest)
5 Power Cleans (95/55)
10 Push ups
 
* Individual Option
8 Rounds
5 Power Cleans (185/125)
5 Bench Press (185/125)
– rest 1:1 between rounds –
 
Cooldown: 36:00 – 40:00
 
Cleanup: 40:00 – 44:00
 
Accessory: 44:00 – 60:00
 
3 sets
15 Russian Twist (weighted)
20 Alt. V-Ups
30 sec side plank (each side)
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