WOD
Saturday 12.19.2020
POSTED ON December 18, 2020
Saturday | 12.19.2020
Saturday 12/19
Intro: 0:00 – 3:00
Warmup: 3:00 – 18:00
Workout: 18:00 – 32:00
Cooldown: 32:00 – 36:00
Cleanup: 36:00 – 40:00
* Athletes can choose from the following for the Have athletes spend the remaining 15-20 minutes
1. Performing a missed accessory from this week
2. Mobilizing the hips in the bottom of the squat, foam rolling the quads, and lacrosse ball upper trap
3. practicing a skill like handstand walks
**1. Movement Prep/Activation and Increasing Heart Rate**
10 Minute AMRAP
1:00 Row (start easy and increase intensity each round)
10 Single Arm Dumbbell Thrusters (light/moderate) (each side)
10 Hanging Scap Retractions
5 Kip To Swing
10 dumbbell suitecase deadlifts (moderate) (each side)
**Workout Prep**
1 Set
6 Wall Ball (at workout weight)
3 Deadlift (at workout weight)
1 Bar Muscle Up
WOD: Eggnog
90 Wall Ball (20/14)
30 Deadlift (275/185)
15 Bar Muscle ups
* The SCALING aim is to use appropriate loading on deadlifts and number of reps you can manage on the other 3 movements.
* Scaling option 1
60 Wall Ball (20/14)
30 Deadlift (225/155)
10 Bar Muscle ups
* Scaling option 2
60 Wall Ball (14/10)
30 Deadlift (135/95)
15 Pull Ups+15 Push Ups (OR 15 banded bar muscle ups)
