WOD
Thursday 01.14.2021
POSTED ON January 13, 2021
Thursday | 01.14.2021
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
5 Muscle Snatch (PVC)
10 PVC Pass throughs
5 floor to elbow stretch (each side)
3 up downs
**2. Workout Prep**
1 round
100m Row
5 Power Snatch (light)
4 Bar Facing Burpees
Workout: The Gunslinger
* Target time each set:
Row: 40-50 seconds
Power Snatch: 15-20 seconds
Bar Facing Burpees: 30-45 seconds
* Time cap each set: 50 seconds
Every min (10:00)
200/175m Row
– Rest 2:00 –
Every min (10:00)
5 Power Snatch (115/80)
* Weight must be Touch and Go
– rest 2:00 –
Every min (10:00)
10 Bar facing Burpees
* The Scaling aim is for athletes to finish within the target times of each workout and not reach failure.
* Scaling option 1 (Masters 45+)
Every min (10:00)
175/150m Row
– Rest 2:00 –
Every min (10:00)
5 Power Snatch (95/65)
* Weight must be Touch and Go
– rest 2:00 –
Every min (10:00)
8 Bar facing Burpees
* Scaling option 2
Every min (10:00)
150/125m Row
– Rest 2:00 –
Every min (10:00)
10 Alternating Dumbbell Snatch
– rest 2:00 –
Every min (10:00)
6 Burpees or 8 Up Downs
* Limited Equipment Option/ Large Class Option
Have athletes partner up or teams of 3 and start on a different station. Everyone moves in the order of which the workout is written.
– Also Run 200m and/or Bike 15/12 Calories for sub options on the Row if needed
Accessory:
3-5 sets
15 Hip Extension (OR 15 Superman)
10 Goblet Squats (increasing weight)
10 Deadbugs (each side)
