WOD
Saturday 01.16.2021
POSTED ON January 15, 2021
Saturday | 01.16.2021
Saturday 01/16
Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
5 min warm-up easy assault bike
10 jumping squats every minute
-into-
3 rounds
5 Strict Pull Ups
5 Inch Worms
10 Sit ups
**2. Workout Prep**
3 sets
8 Cal. Row
8 Cal. Ski
4 Deadlifts (add weight each set)
Workout: Jedi
* Score is total reps each workout. Every 5′ of Handstand walk (OR 10′ of Double Dumbbell Overhead Carry) is a rep
* Target rounds workout 1: 7+
* Target rounds workout 2: through round of 7
* Target rounds workout 3: 4+
* Minimum reps before scaling workout 1: 4
* Minimum reps before scaling workout 2: through round of 5
* Minimum reps before scaling workout 3: 3
AMRAP 10 Minutes
10 Toes to bar
50’ Handstand Walk or 100′ Double Dumbbell Overhead Carry (2×35/2×25)
-Rest 10 Minutes-
AMRAP 10 Minutes
1, 1, 2, 2, 3, 3, 4, 4….
Bar Muscle Ups
Power Clean and Jerks (155/105)
-Rest 10 Minutes-
AMRAP 10 Minutes
2 Rope Climbs (15’) (OR 10 Strict Pull Ups)
15 Dumbbell Bench Presses (2×50/35)
* Scaling option to finish near the target score:
The SCALING aim is to keep intensity higher and stay moving!
* Scale to finish near the target score:
AMRAP 10 Minutes
10 Toes to bar
50’ Farmer Carry (2x70s/2x50s)
-Rest 10 Minutes-
AMRAP 10 Minutes
1,1,2,2,3,3,4,4,5,5. . . .
Burpee Pull up
Power Clean and Jerk (115/80)
-Rest 10 Minutes-
AMRAP 10 Minutes
1 Rope Climbs (15’) (OR 5 Strict Pull Ups)
15 Dumbbell Bench Presses (2×35/20)
