WOD
Thursday 12.17.2020
POSTED ON December 16, 2020
Thursday | 12.17.2020
Thursday 12/17
Intro: 0:00 – 3:00
Warmup: 3:00 – 13:00
Strength: 13:00-25:00
Workout: 25:00 – 48:00
Cooldown: 48:00 – 50:00
Cleanup: 50:00 – 52:00
Accessory: 52:00 – 60:00
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy ski
5 shoulder press (empty bar)
5 wall angels
3 up downs
3 box steps-ups each
**2.Strength Prep**
Give Athletes 3-4 sets to warm up to opening weight
Strength: Shoulder Press 1×1
**Example rep scheme:**
5@50%
3@70%
1@80%
1
.
.
* After 80% you should be able to reach max within 3-5 more sets depending on feel.
10 mins to establish 1 Rep Max
**3. Workout Prep**
1 set with Partner
3 Devils Press (each)
– Partner Holds planks
3 Burpee Box Jump Overs (each)
– Partner Dead hangs
5 HSPU (each)
WOD: Truffles
* Target time: 15-17 Minutes
* Time cap: 20 minutes
Partner Workout
For Time:
50 Devil’s Press (2×50/2×35)
* Partner Holds Plank (elbows)
75 Burpee Box Jump Overs (24/20)
* Partner Dead Hangs (pull up bar)
100 HSPU
* No Hold
*split all reps between partners as desired
* The Scaling aim is for athletes to be able to work together while maintaining high intensity that’s relative to there skill level.
* Scaling option 1
Partner
For Time:
50 Devil’s Press (2×35/2×25)
– Partner Holds Plank (knees/elbows)
75 Burpee Box Step Overs (24/20)
– Partner farmer carry hold (35s/25s)
100 Push Ups
-split all reps between partners
* Scaling option 2
Partner
For Time:
50 Dumbbell Clean (2×35/2×25)
– Partner Holds Plank (knees/elbows)
75 Burpees
– Partner farmer carry hold (35s/25s)
100 Dumbbell Push Press (2×35/2×25)
-split all reps between partners
Accessory:
3 sets
20 Sit Ups
20 Alternating V-Ups
20 Russian Twist
– rest 1:00 between sets –
