WOD
Monday 01.04.2021
POSTED ON January 3, 2021
Monday | 01.04.2021
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min ski or row
20 Plate Hops
10 Banded Straight Arm Pulldowns
5 Scap Pull Ups
3 muscle snatch (PVC or Empty Bar)
3 power snatch
3 full snatch
**2. Strength Prep**
– Empty bar –
3 Power Snatch + 3 Hang Snatch + 3 Snatch
– into –
* Allow athletes 2-3 working warm up sets to there opening weights
Strength: Power Snatch + Hang Snatch + Snatch 5×3 (1.1.1)
2 Sets x 1+1+1 reps @ 65% of 1RM Snatch
3 Sets x 1+1+1 reps @ 70% of 1RM Snatch
*Rest 60-90 seconds between sets
**3. Workout Prep**
2 sets
3 kipping Knee Raises + 2 T2B
2 Kipping HSPU + 1 SHSPU
Workout: David and Goliath
* Target number of Reps: 100+
* Minimum number reps before scaling: 80
10:00 Amrap
1-2-3-4-5-6-7-8-9-10. . .
Toes to Bar
Strict Handstand Push Up
* The Scaling aim is for athletes to maintain the stimulus and climb the latter with skill being the limiting factor.
* Scaling option 1 (Masters 45+)
10:00 Amrap
1-2-3-4-5-6-7-8-9-10. . .
T2B
HSPU
* Scaling option 2
10:00 Amrap
1-2-3-4-5-6-7-8-9-10. . .
Knees to Elbows
Pike Push Ups
* Scaling option 3
10:00 Amrap
1-2-3-4-5-6-7-8-9-10. . .
Abmat Sit Ups
Push Ups
Accessory:
10 min double under practice
OR
30 unbroken double unders every min for 10 min
