WOD
Saturday 02.27.2021
Saturday | 02.27.2021
**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: Dirty Deeds Done Dirt Cheep
* Target time each set: 8-10 minutes
* Time cap: 12 minutes
3 rounds
10 Power Snatch (135/95)
25 Toes to Bar
-Rest 3:00-
3 rounds
10 Clean and Jerks (135/95)
25 Burpee Over Bar (parallel)
* Scaling option 1 (Masters 45+)
3 rounds
10 Power Snatch (115/75)
20 Toes to Bar
-Rest 3:00-
3 rounds
10 Clean and Jerks (115/75)
20 Burpee Over Bar (parallel)
* Scaling Option 2
3 rounds
20 Alternating Dumbbell Snatch (50/35)
25 Sit Ups
-Rest 3:00-
3 rounds
20 Alternating Dumbbell Clean and Jerks (50/35)
15 Burpees over dumbbells
* Limited Equipment Option
– Same as Scaling option 2
* Large Class Option
Teams of 2
3 rounds
20 Power Snatch (135/95)
25 Synchro Toes to Bar
-Rest 3:00-
3 rounds
20 Clean and Jerks (135/95)
25 Synchro Bar Facing Burpees