Thursday 01.21.2021

POSTED ON January 20, 2021

Thursday | 01.21.2021

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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.
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
-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
-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
-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)
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