BLOG

WOD

Friday 02.05.2021

POSTED ON February 4, 2021

Friday | 02.05.2021

0 Comments / CATEGORY:
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 sec single unders
5 floor to elbow stretch (each side)
5 dynamic squat stretch
10 wall angels
5 scap pullups
5 Overhead Squats (PVC)
**2. Workout Prep**
3 Sets
Set 1:
5 Muscle Snatch (empty bar)
5 Overhead Squats
5 Ring Rows
Set 2:
3 Power Snatch Snatch (light weight)
3 Overhead Squats
3 Pull Ups
Set 3
1 Squat Snatch (at workout weight)
1 Overhead Squat
3 Chest to Bar
 
Workout: Daffy Duck
 
* Target time: 3-5 minutes
* Time cap each set: 6 minutes
 
For Time:
21-15- 9
Overhead Squats (95/65)
Chest to bar
– Rest 5:00 –
For Time:
45 Overhead Squats (95/65)
45 Chest to Bar
* Scaling option 1 (Masters 45+)
For Time:
21-15- 9
Overhead Squats (75/55)
Pull Ups
– Rest 5:00 –
For Time:
45 Overhead Squats (75/55)
45 Pull Ups
* Scaling Option 2
For Time:
21-15- 9
Front Squat (95/65)
Ring Rows
– Rest 5:00 –
For Time:
45 Front Squat (95/65)
45 Ring Rows
* Limited Equipment Option
For Time:
21-15- 9
Goblet Squats
Kettle bell Swings
– Rest 5:00 –
For Time:
Goblet Squats
Kettle bell Swings
 
* Large Class Option
Teams of 2
21-15- 9
Overhead Squats (95/65)
Chest to bar
– You go, I go (1:1) –
For Time:
45 Overhead Squats (95/65)
45 Chest to Bar
 
Accessory:
 
4 sets
10 bench press (show control up and down – build across sets)
15 Heavy Russian KB swings (eye level)
-Into-
3 set
10 Banded Tricep Extensions
30 flutter kicks (each side)
  • CrossFit has changed the way I live my life. At Crossfit Up Dog I look forward to getting up and hitting the box, so I can see results day in and day out. I do not always meet my goals, but with CrossFit I have learned to appreciate progress – progress that is tangible.

    - David Neace

  • I began at Crossfit Up Dog in November, 2013. Over the last 16 months I've lost 60 lbs, completely transformed my health, broken through physical barriers I never thought were possible and gained more new friends than I can count.

    - Zach Brockman

  • CrossFit Up Dog is a place I can go to get a challenging workout with a great community that supports and encourages me in exceeding my goals.

    - Amy Shroff

  • Crossfit has changed the projection of my life both physically and mentally. I owe my success to the crossfit community at Core that rallied around me and pushed me to success.

    - Katelyn Guild

  • Moving home and having to find a new box was nerve wrecking but everyone at CrossFit Up Dog welcomed me with open arms. The staff is amazing and the classes are always a challenge! Everyone is so motivating and fun to be around. I couldn't have picked a better box on the beach to be apart of!

    - Leigh Schwartz

  • Core Fitness is an amazing work-out facility. The entire team of staff, coaches, and trainers are top-notch to say the least.

    - Russ Richardson