WOD
Thursday 02.04.2021
POSTED ON February 3, 2021
Thursday | 02.04.2021
**1. Movement Prep/Activation and Increasing Heart Rate**
L-sit on Floor, PVC strict press – AMREP 1 minute
PVC Back Rack Squat Jump – AMREP 1 minute
**2.Strength Prep**
Burgener Warm Up Clean
+
Front Squat Skill Transfer Exercises
* Once complete give athletes 2-3 sets to warm up to starting weight
Strength: 3 Position Clean (Power Clean, Hang Clean – below the knee, Clean
Power Clean + Hang Clean + Clean:
– 2 sets x 1+1+1 reps @ 75% 1 RM clean
– 3 sets x 1+1+1 reps @ 80% 1 RM clean
* Rest 60-90 seconds between sets
Click “Workout prep notes available” directly below for the full description
Complex is completed unbroken!
**3. Workout Prep**
2 sets
20 sec. Assault Bike (workout pace)
20 ft Farmer Carry (start light and add weight on the second set)
Workout: Elmer Fudd
* Target Distance each set: 125ft +
* Minimum Distance before scaling: 50
2:00 Amrap (6 sets)
16/12 Calorie Echo Bike
Max Distance Farmers Carry (2x100s/2x70s)
– Rest 1:00 between sets –
* Scaling option 1 (Masters 45+)
2:00 Amrap (6 sets)
12/9 Calorie Echo Bike
Max Distance Farmers Carry (2x70s/2x50s)
– Rest 1:00 between sets –
* Scaling Option 2
2:00 Amrap (6 sets)
1:00 Assault or Echo Bike
Max Distance Farmers Carry (2x50s/2x35s)
– Rest 1:00 between sets –
* Limited Equipment Option
2:00 Amrap (6 sets)
30 Jumping Split Lunges
Max Distance Farmers Carry (2x70s/2x50s)
– Rest 1:00 between sets –
* Large Class Option
Teams of 2
6 sets (each)
16/12 Calorie Echo Bike
100ft Farmers Carry (2x100s/2x70s)
– You go, I go –
Accessory:
1 min quad smash (each side)
1 min 3 Hip Mobility Stretching Exercises
3-way wrist stretch – 30 sec each
-Hands and knees – palms down/fingers forward
-Hands and knees – palms down/fingers towards body
-Hand and knees – palms up/fingers towards body
