WOD
Monday 12.28.2020
POSTED ON December 27, 2020
Monday | 12.28.2020
Monday 12/28
Intro: 0:00 – 3:00
Warmup: 3:00 – 15:00
Workout: 15:00 – 48:00
Cooldown: 48:00 – 50:00
Cleanup: 50:00 – 52:00
Accessory: 52:00 – 60:00
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min bike easy
5 deadbugs (each side)
5 deadlifts (empty bar)
10 Floor Plate Push
10 Plate Hops
3 Step-ups (each side)
**2. Workout Prep**
3 sets
3 Deadlifts (increase weight each set)
5 Push Ups
3 Box Jumps (step down)
* rest 30 secs between sets *
Workout: McGhee
* Target number of Rounds: 15+
* Minimum number Rounds before scaling: 12
McGhee
30:00 Amrap
5 Deadlifts (275/205)
13 Push-ups
9 Box jumps (24/20)
* The Scaling aim is for athletes to be able to move for the entire 30 mins of this workout without strength or height of the box being the limiting factor.
* Scaling option 1 (aka Masters 45+ Rx’d)
30:00 Amrap
5 Deadlifts (225/155)
13 Push-ups
9 Box jumps (20/16)
* Scaling option 2
30:00 Amrap
5 Deadlifts (135/95)
13 Bar Push-ups
10 Alternating Box Step Ups (20/16)
* Scaling option 3
30:00 Amrap
5 Dumbbell Deadlifts (2×70/50)
13 Knee Push-ups
10 Alternating Box Step Ups (20/16)
Accessory:
10 min double under practice
OR
30 unbroken double unders every min for 10 min
