WOD
Thursday 03.04.2021
POSTED ON March 3, 2021
Thursday | 03.04.2021
Thursday 03/04
Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1:00 Machine
5 Single Arm DB Deadlift (each side – light weight)
5 Alt DB Hang Snatch (each side – light weight)
20 Plate Hops
3 Broad Jumps
**2. Workout Prep**
1 set
20 Double Unders or 20 single unders
3 Devil’s Press (light/moderate)
2 Box Jumps + Step Down
Workout: WHOOPee Cushion
* Target time: 22-24 minutes
* Time cap: 30 minutes
Teams of 2
5 rounds (each)
18/15 Calorie Ski Erg or 72 Double Unders (if Ski Erg is unavailable)
12 Alternating Single Arm Devil’s Press (50/35)
10 Box Jumps (30/24)
– You go, I go –
* Scaling option 1 (Masters 45+)
Teams of 2
5 rounds (each)
15/12 Calorie Ski Erg or 50 Double Unders
12 Alternating Single Arm Devil’s Press (35/25)
10 Box Jumps (24/20)
– You go, I go –
* Scaling Option 2
Teams of 2
5 rounds (each)
12/10 Calorie Ski Erg or 50 Single Unders
12 Alternating Dumbbell Snatch
10 Step ups (24/20)
– You go, I go –
* Limited Equipment Option
Teams of 2
5 rounds (each)
40 Plate Hops
12 Burpees
10 Box Jumps
– You go, I go –
* Large Class Option
Teams of 3
150 Calorie Ski Erg or 600 Double Unders
125 Alternating Single Arm Devil’s Press (50/35)
100 Box Jumps (30/24)
– One partner must always be holding a double kettlebell front rack (2x35s/2x25s)
Accessory:
3 Rounds
30 sec plank (elbows)
30 sec side plank (left/right)
20 Russian Twist (each side)
10 Barbell Rollouts (very tough movement, scale or change as needed)
