WOD
Saturday 02.13.2021
POSTED ON February 13, 2021
Saturday | 02.13.2021
Saturday 02/13
**1. Movement Prep/Activation and Increasing Heart Rate**
3 sets
1:00 Row
5 Inch Worms
10 Ring Rows
20 Alt V-ups
**2. Workout Prep**
Give athletes a few mins to go through each movement and set up for the workout. Make sure they warm up on Bench while hitting close to the top weight for a rep or 2.
Workout: Myrtle
Teams of 2 (1:1)
21-15-9
Bench (165/110)
3-2-1
Rope climb
– Into –
15-12-9
Bench (185/125)
3-2-1
Rope climb
– Into –
12-9-6
Bench (205/135)
3-2-1
Rope climb
* Scaling option 1 (Masters 45+)
Teams of 2 (1:1)
21-15-9
Bench (135/95)
2-2-1
Rope climb
– Into –
15-12-9
Bench (155/105)
2-2-1
Rope climb
– into –
12-9-6
Bench (165/110)
2-2-1
Rope climb
* Scaling Option 2
Teams of 2 (1:1)
21-15-9
Dumbbell Bench
Ring Row
– Into –
15-12-9
Dumbbell Bench
Ring Row
– into –
12-9-6
Dumbbell Bench
Ring Row
* Limited Equipment Option
Teams of 2 (1:1)
42-30-18
Push Ups
Ring Row or Barbell Row
– Into –
30-24-18
Push Ups
Ring Row or Barbell Row
– into –
24-18-12
Push Ups
Ring Row or Barbell Row
* Large Class Option
Teams of 4 (1:1)
– Partners 1-2 go while 3-4 spot, switch when workout is complete –
42-30-18
Bench (165/110)
6-4-2
Rope climb
– Into –
30-24-18
Bench (185/125)
6-4-2
Rope climb
– Into –
24-18-12
Bench (205/135)
6-4-2
Rope climb
