WOD
Monday 10.25.2021
Monday | 10.25.2021
Warm Up:
**1. Movement Prep/Activation and Increasing Heart Rate**
Banded 7’s with Hip Halo Warmup (Between sets)
– Let’s get two birds with one stone here –
-into-
7 min AMRAP
5 Wallballs (focus on arm cycling)
5 V-Ups
5 Tempo Push Ups (slow and controlled
5 Muscle Snatch (Empty Bar or PVC pipe)
5 Snatch Push Press (Empty Bar or PVC pipe)
**2. Strength: 3 Position Power Snatch (Ground, Below the Knee, Above the Knee)
1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets
*Build to a Heavy Unbroken Complex across 5 working sets – 57.5% to 87.5%
**3. Workout Prep**
2 sets
5 Wall Balls
3 GHD’s (Parallel) + 2 Full GHD’s
5 Push-Ups
4 Alternating Dumbbell Step Ups
– rest and add weight –
Workout: Winnie the Pooh
* Target time: 11-13 minutes
* Time cap: 16 minutes
100 Wallballs (20/14)
50 GHD’s or 50 V-Ups
40 Push-ups
30 Alternating Double Dumbbell Step Ups (50s/35s)(24/20)
* Scaling option 1 (Masters 45+)
100 Wallballs (14/10)
50 GHD’s (6in Riser)
40 Push-ups
30 Alternating Double Dumbbell Step Ups (35s/25s)(20)
* Scaling Option 2 (Beginner)
3 rounds
20 Wallballs (light)
15 Sit Ups
10 Bar Push-ups
10 Alternating Double Dumbbell Step Ups (light and low box))
* Limited Equipment Option
200 Air Squats
50 V-Ups
50 Push-ups
50 Jumping Split Lunges
Accessory: Rear foot elevated DB Split Lunge
4 sets: 12 Reps (each side)
*Build to a moderate/heavy weight, stay the same or build across sets