WOD
Thursday 01.21.2021
POSTED ON January 20, 2021
Thursday | 01.21.2021
Thursday 01/21
I will be doing the Accessory work before the Workout, just FYI
**1. Movement Prep/Activation and Increasing Heart Rate**
Partner Rowling
5 rounds rowling (each)
*Rowling consists of rowing to a target distance and trying to roll in the monitor to a target distance. Partner 1 will “rowl” to 100m. Number of meters over/under 100m is equal to penalty synchro burpees. Max of 5 penalty burpees from each partner per “rowl”. Hitting 100m exact equals no penalty. Athletes cannot do an “extra” pull if they see the monitor will not hit the target distance.
Accessory:
4 sets
15 GHD’s OR 1 min of GHD practice OR 20 Abmat situps
**2. Workout Prep**
* Give partners time to set up and hit a few reps at each movement
Workout: Klaw
Amrap 20 (Teams of 2)
2000/1600m Row
M/F-1800m
-in remaining time-
Max Rounds
20 Burpee Box Jump Overs (24/20)
10 Power Snatch (185/125)
*split all reps as desired
* The Scaling aim is for athletes to keep intensity high and rest periods similar between the 2.
* Scaling option 1 (Masters 45+)
Amrap 20 (Teams of 2)
2000/1600 m Row
M/F-1800m
-in remaining time-
Max Rounds
20 Burpee Box Jump Overs (20/16)
10 Power Snatch (135/95)
– split all reps
* Scaling option 2
Amrap 20 (Teams of 2)
1500/1300 m Row
M/F-1400m
-in remaining time-
Max Rounds
20 Burpees
20 Sandball Slams (50/30) or 10 Power Clean (moderate)
– split all reps
* Limited Equipment Option
Amrap 20 (Teams of 2)
1600m Run
-in remaining time-
Max Rounds
20 Bar Facing burpees
10 Power Snatch (185/125)
– split all reps
* Individual Class Option
AMRAP 20 Minutes
300m Row
10 Burpee Facing Rower
5 Power Snatch (185/125)
