WOD
Saturday 01.02.2021
POSTED ON January 1, 2021
Saturday | 01.02.2021
**1. Movement Prep/Activation and Increasing Heart Rate**
10 Minute AMRAP
1:00 Row (start easy and build in intensity each round)
1:00 Bike (start easy and build in intensity each round)
10 Slam Ball
5 pike push ups
**2. Workout Prep**
1 set (fast)
2 Dumbbell Snatch (at workout weight)
2 Strict Handstand Push Ups
2 Sandbag Cleans (at workout weight)
Workout: Madame Blueberry
* Target Reps each set: 32+ (aka 4+ rounds)
* Minimum reps before scaling each set: 20 reps (2.5 rounds)
Rich Froning Version:
2 Sets
AMRAP 4 Minutes
8 Dumbbell Snatches (100/70)
8 Strict Handstand Push Ups
-Rest 4 Minutes-
AMRAP 4 Minutes
8 Power Clean 185/125
8 Strict Handstand Push Ups
-Rest 4 Minutes-
“I just want a good workout” version:
2 Sets
AMRAP 4 Minutes
8 Dumbbell Snatches (70/50)
4 Strict Handstand Push Ups
-Rest 4 Minutes-
AMRAP 4 Minutes
4 Power Clean 185/125
8 Handstand Push Ups
-Rest 4 Minutes-
* The SCALING aim is to finish near target reps and keep rounds quick as a whole
* Scaling option 1 (Masters 45+)
2 Sets
AMRAP 4 Minutes
6 Dumbbell Snatch (70/50)
3 Strict Handstand Push Ups
-Rest 4 Minutes-
AMRAP 4 Minutes
6 OR Power Clean 135/95
6 Handstand Push Ups
-Rest 4 Minutes
* Scaling option 2
2 Sets
AMRAP 4 Minutes
8 Dumbbell Snatch (50/35)
4 Handstand Push Ups
-Rest 4 Minutes-
AMRAP 4 Minutes
4 Power Clean 135/95
8 Pike Push Ups (off a box)
-Rest 4 Minutes
* Scaling option 3
2 Sets
AMRAP 4 Minutes
8 Dumbbell Snatches (50/35)
8 Pike Push Ups (from the floor)
-Rest 4 Minutes-
AMRAP 4 Minutes
8 Double Dumbbell Power Cleans (50s/35s)
8 Pike Push Ups (from the floor)
-Rest 4 Minutes
