WOD
Monday 10.12.2020
POSTED ON October 11, 2020
Monday | 10.12.2020
We will be doing Friday’s program on Monday
Warm Up: Min 0-15
**Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
20 single unders
6 plank toe touches (each side)
8 single leg glute bridge (each side)
3 Inch Worms
**Workout Prep**
1 Round (empty bar)
5 Clean Grip Deadlifts
5 Muscle Cleans
5 Hang Clean
5 Power Cleans
– into-
3 sets
12 Double Unders
6 GHD’s
2 Power Cleans (add weight each set up to 80% of workout weight)
Workout: Min 15-50
* Target time: 12-14 minutes
* Time cap: 18 minutes
For Time
50 Double-Unders (Heavy Rope) (OR regular Double Under)
50 GHD Sit-Ups (OR Stick abmat sit ups)
5 Cleans (275/185 lb)
40 Double-Unders
40 GHD Sit-Ups
4 Cleans (275/185 lb)
30 Double-Unders
30 GHD Sit-Ups
3 Cleans (275/185 lb)
20 Double-Unders
20 GHD Sit-Ups
2 Cleans (275/185 lb)
10 Double-Unders
10 GHD Sit-Ups
1 Clean (275/185 lb)
* The Scaling aim is for athletes to move consistently through while maintaining high intensity. Scale weight and movement to keep stimulus.
* Scaling option
For Time
50 Single-Unders
50 Abmat Sit-Ups
5 Cleans (185/125 lb)
40 Single-Unders
40 Abmat Sit-Ups
4 Cleans (185/125 lb)
30 Single-Unders
30 Abmat Sit-Ups
3 Cleans (185/125 lb)
20 Single-Unders
20 Abmat Sit-Ups
2 Cleans (185/125 lb)
10 Single-Unders
10 Abmat Sit-Ups
1 Clean (185/125 lb)
Accessory: Min 50-60
3 sets
:30 – 1:00 Handstand Hold
:30 – 1:00 Top of Ring Dip Hold
:30 – 1:00 Plank Hold (elbows)
