WOD
Thursday 02.11.2021
POSTED ON February 10, 2021
Thursday | 02.11.2021
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min machine easy pace
5 Double DB deadlift (light weight – build to workout weight)
5 Double DB Shoulder to Overhead (light weight – build to workout weight)
5 Double DB Front Squat (light weight – build to workout weight
**2. Workout Prep**
– Allow athletes a few minutes to set up and practice transitioning on ergs and dumbbells.
Workout: Lucinda
* Target time: 22-24 minutes
* Time cap: 25 minutes
Partner Workout
800/600m Row
40 Double Dumbbell Deadlifts (50’s/35’s)
800/600m Row
40 Double Dumbbell Shoulder to Overhead (50’s/35’s)
800/600m Row
40 Double Dumbbell Squats (50’s/35’s)
800/600m Row
40 Double Dumbbell Shoulder to Overhead (50’s/35’s)
800/600m Row
40 Double Dumbbell Deadlifts (50’s/35’s)
800/600m Row
* Split reps and meters as needed *
* Scaling option 1 (Masters 45+)
Partner
800/600m Row
40 Double Dumbbell Deadlifts (35’s/25’s)
800/600m Row
40 Double Dumbbell Shoulder to Overhead (35’s/25’s)
800/600m Row
40 Double Dumbbell Squats (35’s/25’s)
800/600m Row
40 Double Dumbbell Shoulder to Overhead (35’s/25’s)
800/600m Row
40 Double Dumbbell Deadlifts (35’s/25’s)
800/600m Row
– Split reps and meters as needed –
* Individual Option
300/250m Row
20 Double Dumbbell Deadlifts (50’s/35’s)
300/250m Row
20 Double Dumbbell Shoulder to Overhead (50’s/35’s)
300/250m Row
20 Double Dumbbell Squats (50’s/35’s)
300/250m Row
20 Double Dumbbell Shoulder to Overhead (50’s/35’s)
300/250m Row
20 Double Dumbbell Deadlifts (50’s/35’s)
300/250m Row
* Limited Equipment Option
Partner
400m Run (together)
40 Double Dumbbell Deadlifts (50’s/35’s)
400m Run (together)
40 Double Dumbbell Shoulder to Overhead (50’s/35’s)
400m Run (together)
40 Double Dumbbell Squats (50’s/35’s)
400m Run (together)
40 Double Dumbbell Shoulder to Overhead (50’s/35’s)
400m Run (together)
40 Double Dumbbell Deadlifts (50’s/35’s)
400m Run (together)
– Split reps and meters as needed –
* Large Class Option
– No change in workout. Use different a erg machine or run if there isn’t enough rowers.
Accessory:
4 Rounds
10-15 Deficit Push Ups
10 Strict Chin Pull-ups (band as needed to complete 10 reps with good form but not excess assistance)
