WOD
Thursday 11.12.2020
POSTED ON November 11, 2020
Thursday | 11.12.2020
Intro: 0:00 – 3:00
Warmup: 3:00 – 11:00
**Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
5 Alternating V-ups each side
30 secs single unders
5 single leg glute bridge (each side)
30 yard emply sled push or 30 yard Plate Push (go 30 feet if on gym rubber floor)
Workout: 11:00 – 36:00
**Workout Prep**
1 set
20 Sec. Kettlebell Swings (light/mod)
20 Sec. Sit Ups
20 Sec. Double Unders or Singles
WOD:
* Target number of Reps each set: 100-125 reps
* Minimum number Reps before scaling: 75 reps
5 rounds
1:00 Max Kettlebell Swings (1.5/1)
1:00 Sit Ups
1:00 Max Double Unders
1:00 Rest
* The Scaling aim is for athletes to efficiently with little to no rest during the minute.
* Scaling option 1
5 rounds
1:00 Max Kettlebell Swings (35/20)
1:00 Sit Ups
1:00 Max Single Unders
1:00 Rest
* Scaling option 2
5 rounds
1:00 Max Russian KB Swings (35/20)
1:00 Sit Ups
1:00 Max Plate Hops
1:00 Rest
Cooldown: 36:00 – 40:00
Cleanup: 40:00 – 44:00
Accessory: 44:00 – 60:00
4 sets
12 Landmine Twist
12 Landmine Press (each side)
