WOD
Friday 02.05.2021
POSTED ON February 4, 2021
Friday | 02.05.2021
**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)
