WOD
Friday 01.08.2021
POSTED ON January 7, 2021
Friday | 01.08.2021
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
100 m Jog
5 scap pullups
3 up downs
5 db goblet squats (build in weight across sets)
3 stepback lunges (each side)
**2. Workout Prep**
2 sets
3 Pull Ups + 2 Chest to Bar Pull Ups
2 Burpee Over Bar
1 Squat Clean + 1 Front Squat (build up in weight across sets)
Workout: Moses’s Mustache
* Target Time each set: sub 4 minutes
* Time Cap each set: 6 minutes
“Moses’s Mustache“
3 Rounds for Time
12 Chest-to-Bar Pull-Ups
9 Burpees to bar
6 Front Squats (185/125)
-Rest 5:00 –
For Time:
36 Chest to Bar
27 Burpees to bar
18 Front Squats (185/125)
* The Scaling aim is for athletes to maintain stimulus with skill or strength being the limiting factor.
* Scaling option 1 (Masters 45+)
“Moses’s Mustache“
3 Rounds for Time
12 Pull-Ups
9 Burpees to bar
6 Front Squats (155/105)
-Rest 5:00 –
For Time:
36 Pull Ups
27 Burpees to bar
18 Front Squats (155/105)
* Scaling option 2
“Moses’s Mustache“
3 Rounds for Time
12 Ring Rows
9 Burpees
6 Front Squats (95/65)
-Rest 5:00 –
For Time:
36 Ring Rows
27 Burpees
18 Front Squats (95/65)
* Scaling option 3
“Moses’s Mustache“
3 Rounds for Time
12 Jumping Pull Ups
9 Up Downs
6 Goblet Squats
-Rest 5:00 –
For Time:
36 Jumping Pull Ups
27 Up Downs
18 Goblet Squats
* Limited Equipment Option/ Large Class Option
– Have athletes partner up and go 1:1. Partner 2 waits for Partner 1 to complete the workout and while partner 2 completes workout 1, partner 1 rest. Same flow for workout 2.
Accessory:
5 sets
10/10 Alternating DB Bench Press
5-10 Strict Pull-ups
