WOD
Friday 01.15.2021
POSTED ON January 14, 2021
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**1. Movement Prep/Activation and Increasing Heart Rate**
5 Double DB shoulder to overhead
1 Power Clean + 1 Hang Squat Clean + Squat Clean
Give athletes 2-3 Warm ups sets (adding weight) before diving into percentages.
Power Clean + Hang Clean + Clean
2 sets x 1+1+1 reps @ 70% of 1RM
3 sets x 1+1+1 reps @ 75% of 1RM
– After strength athletes will be warm up with weight so allow a few minutes of set up while hitting a few reps at of deadlift and HSPU. –
* The Scaling aim is for athletes to keep intensity while not at the expense of sacrificing form.
* Scaling option 1 (Masters 45+)
15 Hand Stand Push Ups (Abmat/25 plate+Abmate)
15 Hand Stand Push Ups (Abmat/25 plate+Abmate)
15 Hand Stand Push Ups (Abmat/25 plate+Abmate)
15 Hand Stand Push Ups (Abmat/25 plate+Abmate)
15 Hand Stand Push Ups (Abmat/25 plate+Abmate)
15 Dumbbell Push press (moderate weight)
15 Dumbbell Push press (moderate weight)
15 Dumbbell Push press (moderate weight)
15 Dumbbell Push press (moderate weight)
15 Dumbbell Push press (moderate weight)
* Limited Equipment Option/ Large Class Option
Have Athletes partner up and complete the workout as team with double the reps going 1:1 back and forth for reps.
Accumulate 3-5 mins Squat Hold
* If unable to hold go position us a the rig or plate to maintain a upright torso, weight over mid foot, and knees tracking over top/in line with toes.