WOD
Monday 11.09.2020
POSTED ON November 8, 2020
Monday | 11.09.2020
Intro: 0:00 – 3:00
Warmup: 3:00 – 15:00
**Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy Row
5 Up downs
4 Box Get Overs (use reps to reinforce a smooth transition up and over box)
5 Floor to Elbow Stretch (each side)
Workout: 15:00 – 45:00
**Workout Prep**
3 sets
20 sec Row (Workout Pace)
2 Burpee Box Get Overs (progress up in height each set)
WOD:
Every 6:00 ( 5 sets)
15/12 Calorie Row
6 Burpee Box Get Over (48/40) (OR 10 Burpee Box Jump Over 24/20)
12/10 Calorie Row
6 Burpee Box Get Over (48/40)(OR 10 Burpee Box Jump Over 24/20)
9/7 Calorie Row
* The Scaling aim is for athletes to finish within the target time frame while maintaining high effort.
* Scaling option 1
Every 6:00 ( 5 sets)
12/10 Calorie Row
4 Burpee Box Get Over (48/40) (OR 8 Burpee Box Jump Over 24/20)
10/8 Calorie Row
4 Burpee Box Get Over (48/40)(OR 8 Burpee Box Jump Over 24/20)
8/6 Calorie Row
* Scaling option 2
Every 6:00 ( 5 sets)
12/10 Calorie Row
6 Burpee Box Get Over (30/24)(OR 8 Burpee Box Jump Over 24/20)
10/8 Calorie Row
6 Burpee Box Get Over (30/24)(OR 8 Burpee Box Jump Over 24/20)
8/6 Calorie Row
* Scaling option 3
Every 6:00 ( 5 sets)
10/8 Calorie Row
6 Burpee Box Step Up & Overs (24/20)
8/6 Calorie Row
6 Burpee Box Step Up & Overs (24/20)
6/4 Calorie Row
Cooldown: 45:00 – 48:00
Cleanup: 48:00 – 50:00
Accessory: 50:00 – 60:00
10 min Skill Work
Handstand Pushup Progression or
5 sets of 10 quality unbroken HSPU (kipping or strict)
