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WOD

Monday 02.22.2021

POSTED ON February 21, 2021

Monday | 02.22.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
10 min Partner AMRAP
P1: Easy pace row
P2: 5 Lunge Elbow to Floor Stretch (each side)
10 Floor Plate Press
5 Hang Cleans (empty bar – build across sets)
 
**2. Workout Prep**
With Partner:
1 set (Each)
5 Calorie Row
5 Push Ups
5 Hang Cleans (workout weight)
 
Workout: Mighty Ducks
 
* Target number of total Rounds: 15+
* Minimum number Rounds before scaling: 12
 
Teams of 2 (1:1)
30 Minute Amrap
15/12 Calorie Row
15 Push Ups
15 Hang Cleans (75/55)
* You go, I go *
* Scaling option 1 (Masters 45+)
Teams of 2 (1:1)
30 Minute Amrap
12/10 Calorie Row
12 Push Ups
12 Hang Cleans (65/45)
– You go, I go –
* Individual Option
Every 4 minutes (7 sets)
15/12 Calorie Row
15 Push Ups
15 Hang Cleans (75/55)
 
 
* Limited Equipment Option
30 Minute Amrap
50ft Walking Lunge
15 Push Ups
12 Pull Ups
– You go, I go –
* Large Class Option
Teams of 3
30 Minute Amrap
15/12 Calorie Row
15 Push Ups
15 Hang Cleans (75/55)
– Partner 1 starts and next athlete will begin when partner in front finishes the Push Ups. Once Partner 1 has completed the round they will rest until partner 3 finishes the push ups and then the cycle starts over.
 
Accessory:
 
1 min child’s pose
1 min forearm with lacrosse ball (each side)
1 min pec smash with lacrosse ball (arm behind back – ball in pec insertion against rig upright or ground)
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