WOD
Saturday 02.20.2021
POSTED ON February 20, 2021
Saturday | 02.20.2021
**1. Movement Prep/Activation and Increasing Heart Rate**
Every min (7:00)
3 Burpees
5 Box Jump (low)
7 Wall Balls
* Move fast and get the heart rate up
**2. Workout Prep**
Give athletes a few mins to go through each movement and set up for the workout. Make sure they practice a rope climb and hit some light squat snatches.
Workout: Wallace & Gromit
* Double unders are not scored
* Target Reps: 300+ (30+ calories on the bike)
* Minimum Reps before scaling: 251 reps (1 Rope Climb)
Partner workout:
25 Minute AMRAP
100 overhead squats (95/65)
100 Pull Ups
50 Front Squats (165/110)
20 Rope Climbs
Max Calorie Assault Bike
*partner must perform 50 regular double unders to switch in
* Scaling option 1 (Masters 45+)
Partner workout:
25 Minute AMRAP
100 overhead squats (75/55)
75 Pull Ups
50 Front Squats (135/95)
15 Rope Climbs
Max Calorie Assault Bike
– partner must perform 35 regular double unders to switch in
* Individual Option
Partner workout:
25 Minute AMRAP
50 overhead squats (95/65)
100 Double Unders
50 Pull Ups
100 Double Unders
25 Front Squats (165/110)
100 Double Unders
10 Rope Climbs
Max Calorie Assault Bike
– partner must perform 50 regular double unders to switch in
* Limited Equipment Option
Partner workout:
25 Minute AMRAP
100 Synchro Air Squats
100 Pull Ups
50 Synchro Jumping Air Squats
50 Chest to Bar
Max Distance Run (together or Air Runner)
– partner must perform 50 regular double unders to switch in
* Large Class Option
– No change in workout
