WOD
Saturday 10.24.2020
POSTED ON October 23, 2020
Saturday | 10.24.2020
Intro: 0:00 – 3:00
Warmup: 3:00 – 13:00
**Movement Prep/Activation and Increasing Heart Rate**
10:00 Amrap
1:00 Machine
5 Clean Deadlifts (Empty Bar)
5 Clean High Pulls
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
50′ Empty Sled Push
Workout: 13:00 – 50:00
**Workout Prep**
3 Sets
30 Sec. Ski Erg (workout pace)
3 Power Cleans (Build up to workout weight)
30′ Sled Push (Build up to workout sled weight)
– rest 1:00 between sets –
WOD:
* Target Time each set: 3-4 mintues
* Time Cap each set: 5 minutes
6 Sets (Rich Froning Version)
24/20 Calorie Row OR 24/20 Calorie Ski Erg
8 Power Cleans (225/155)
150’ Sled Push (Sled plus 45/25)
– Rest 3:00 –
6 Sets (“I just want a good workout” Version)
20/15 Calorie Row OR 20/15 Calorie Ski Erg
8 Power Cleans (185/125)
100’ Sled Push (Sled plus 45/25) or 20 Jumping Air Squats
– Rest 3:00 –
* The Scaling aim is for athletes to keep intensity at a moderate level while maintaining consistent set times across the board.
* Scaling option 1:
6 Sets
20/15 Calorie Ski Erg or 20/15 Cal. Row
8 Power Cleans (155/105)
100’ Sled Push (Empty sled) or 20 Jumping Air Squats
– Rest 3:00 –
* Scaling option 2:
6 Sets
15/12 Calorie Ski Erg or 15/12 Cal. Row
5 Power Cleans (135/95)
25 Jumping Air Squats
– Rest 3:00 –
Cooldown: 50:00 – 53:00
Cleanup: 53:00 – 58:00
