WOD
Friday 02.19.2021
POSTED ON February 18, 2021
Friday | 02.19.2021
**1. Movement Prep/Activation and Increasing Heart Rate**
7 min AMRAP
30 sec jump rope (singles or doubles)
5 Deadbugs (each side)
5 Single Dumbbell Deadlift (each side)
5 Single Dumbbell Press (each side)
3 Box Step ups (each side)
3 up-downs
**2. Strength Prep**
2 sets (empty bar)
3 Shoulder Press
3 Push Press
3 Push Jerks (have athletes focus on their feet consistently landing in the squat stance with and a good 2in catch position)
– after-
2-3 Warm Ups to working weight.
Strength: Push Jerk 5×3
Push Jerk:
– 2×3 reps @ 65% 1RM Jerk
– 3×3 @ 70% 1RM Jerk
* rest 60 seconds between sets *
Click “Workout prep notes available” directly below for the full description
**3. Workout Prep**
1 set
6 Dumbbell Snatch (moderate)
3 Burpee Box Jump Overs
Workout: Open 17.1
* Target time: 13-15 Minutes
* Time cap: 20 minutes
For time
10-20-30-40-50
Dumbbell Snatches (50/35)
*15 Burpee Box Jump overs (24”/20”) after each round
– 20:00 Time Cap
* Scaling option 1 (Masters 45+)
For time
10-20-30-40-50
Dumbbell Snatches (40/25)
– 10 Burpee Box Jump overs (24”/20”) after each round
* Scaling Option 2
For time
5-10-15-20-25
Dumbbell Snatches (moderate weight)
– 8 Burpee Box step overs (20”) after each round
* Limited Equipment Option
For Time:
10-20-30-40-50
Dumbbell Snatches (50/35)
– 15 Burpees after each set
* Large Class Option
For time
10-20-30-40-50
Synchro Dumbbell Snatches (50/35)
– 30 Burpee Box Jump overs (24”/20”) after each round (total) (Split as needed)
Accessory:
2 min Hip Stretch (each side)
