WOD
Monday 11.02.2020
POSTED ON November 1, 2020
Monday | 11.02.2020
Intro: 0:00 – 3:00
Warmup: 3:00 – 13:00
**Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
5 DB Deadlift (each side)
5 DB Shoulder to Overhead (each side)
5 Box Step-ups (each side)
5 Back Squats (empty bar – built weight across sets)
Strength: 13:00 – 25:00
**Strength Prep**
* Allow enough time for 3-4 sets to warm up to opening weight
Back Squat for load:
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep + @ 95%
Workout: 25:00 – 45:00
**Workout Prep**
1 Round (light weight/low box)
3 DB Burpee Deadlifts
3 DB Power Cleans
3 DB Shoulder to Overhead
3 Devils Press
5 Box Jump Overs
WOD:
* Target number of Reps: 80
* Minimum number reps before scaling: 60
10:00 Amrap
3-6-9-12. . .
Devils Press (50s/35s)
10 Box Jump Overs (24/20)
* The Scaling aim is for athletes to move comfortably and controlled through the 10 minutes
* Scaling option 1
10:00 Amrap
3-6-9-12. . .
Devils Press (35s/20s)
10 Box Jump Overs (20/16)
* Scaling option 2
10:00 Amrap
3-6-9-12. . .
Burpee Deadlifts (35s/20s)
10 Step Up and Overs (24/20)
Cooldown: 45:00 – 48:00
Cleanup: 48:00 – 51:00
Accessory: 51:00 – 60:00
10 sets
Banded 7’s
