WOD
Friday 03.05.2021
Friday | 03.05.2021
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min row easy
5 Scap Pushups
5 Floor Plate Push
5 Situps (practice extension of the legs during sitting up to prep for GHD’s)
5 Muscle Cleans (empty bar)
5 Front Squats (empty bar)
5 Push Press (empty bar)
**2. Workout Prep**
Give athletes a few minutes to set up prep for the workout. Remember athletes will have time to set up and prepare barbell during the 3 minute rest as well.
Workout: WHOOPie Goldberg
* Target time:
– Workout 1 – 8-10 minutes
– Workout 2 – 7-9 minutes
– Workout 3 – 5-7 minutes
* Time cap on all 3 workouts: 12 minutes
(12:00 Time Cap on Each)
3 rounds
30/22 Calorie Row
30 Dumbbell Bench (50s/35s) or Push Ups
– @15:00 –
3 rounds
30 GHD’s or 35 Abmat Sit Ups
30 Kettle Bell Swings (1.5/1)
– @30:00 –
For Time:
30 Squat Clean Thrusters (165/110)
* Scaling option 1 (Masters 45+)
(12:00 Time Cap on Each)
3 rounds
22/18 Calorie Row
25 Dumbbell Bench (35s/25s) or Push Ups
– @15:00 –
3 rounds
20 GHD’s or 25 Abmat Sit Ups
30 Kettle Bell Swings (35/25)
– @30:00 –
For Time:
30 Squat Clean Thrusters (135/95)
* Scaling Option 2
(12:00 Time Cap on Each)
3 rounds
21/15 Calorie Row
20 Bar Push Ups
– @15:00 –
3 rounds
25 Abmat Sit Ups
25 Russian Kettle Bell Swings
– @30:00 –
For Time:
50 Single Arm Dumbbell Clean and Jerks
* Limited Equipment Option
(12:00 Time Cap on Each)
3 rounds
30 Ring Rows
30 Push Ups
– @15:00 –
3 rounds
35 Abmat Sit Ups
1:00 Dead Hang
– @30:00 –
For Time:
60 Burpees
* Large Class Option
Teams of 2
(12:00 Time cap on each. First 2 workouts: 1 partner workouts while other completes max reps, switch when Cal. row/ghd’s are complete, cycle through 3 rounds each)
3 rounds
30/22 Calorie Row
Max Dumbbell Bench (50s/35s)
– @15:00 –
3 rounds
30 GHD’s or 35 Abmat Sit Ups
Max Kettlebell Swings (1.5/1)
– @30:00 –
For Time:
60 Squat Clean Thrusters (165/110)
– split as needed –