WOD
Thursday 12.31.2020
POSTED ON December 30, 2020
Thursday | 12.31.2020
**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1 & 2
Burgener Warm Up Snatch
Snatch Skill Transfer
Strength: Snatch 1×1
Snatch:
– Work up to a heavy single for the day in 10-12 mins
* rest 60-90 secs between sets
**How to approach the lifts**
Record your last weight (heaviest single)
Use 5-8 sets to work up to a max
**Example Sets**
Set 1:
1 reps @ 135#
-rest 60-90 seconds-
Set 2:
1 reps @ 155 #
-rest 60-90 seconds-
Set 3:
1 reps @ 170#
-rest 60-90 seconds-
Set 4:
1 reps @ 190#
-rest 60-90 seconds-
Set 5:
1 reps @ 200#
Based off of 200# goal weight
**2. Workout Prep**
3 sets
3 kips + 3 Pull ups
3 Bar Facing Burpees
3 Shoulder to Overhead (build across sets)
Workout: Junior Asparagus
* Target number of Reps each set:
* Minimum number reps before scaling:
* Target time: 10-12 minutes
* Time cap: 15 minutes
5 rounds
21 Pull Ups
15 Bar Facing Burpees
9 Shoulder to Overhead (135/95)
* The Scaling aim is for athletes to maintain intensity without strength and skill level being the limiting factor.
* Scaling option 1 (aka Masters 45+ Rx’d)
5 rounds
15 Pull Ups
12 Bar Facing Burpees
9 Shoulder to Overhead (115/80)
* Scaling option 2
5 rounds
21 Jumping Pull Ups
15 Burpees
9 Shoulder to Overhead (95/65)
* Scaling option 3
5 rounds
15 Ring Rows
10 Burpees
5 Dumbbell Push Press (50s/35s)
Accessory:
3 sets
10 Stick Sit Ups
20 Alternating V-Ups
20 Russian Twist
10 sec Hollow Hold
– rest 1:00 between sets –
