WOD
Tuesday 11.24.2020
POSTED ON November 23, 2020
Tuesday | 11.24.2020
Intro: 0:00 – 3:00
Warmup: 3:00 – 13:00
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
5 Back Squats (empty bar)
20 single unders
10 double unders (or single unders)
5 Scap Pushups
5 Floor Plate Press
Strength: 13:00-25:00
**2. Strength Prep**
* Give Athletes 3-4 sets to warm up to opening weight
Strength:
Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps + @ 90%
**3. Workout Prep**
2 sets
20 secs Jump Rope (1st set singles, 2nd set double unders)
3 Inch Worms
WOD: Goku
* Target number of Reps each set: 95+ reps = 75 double unders + 20 push ups
* Minimum number reps before scaling: 85 reps = 75 double unders + 10 push ups
5 sets
2:00 Amrap
75 Double Unders
Max Push Ups
– Rest 1:00 between sets –
* The Scaling aim is for athletes to move consistency from round to round without reaching the point of failure early in the workout.
* Scaling option 1
5 sets
2:00 Amrap
75 Single Unders
Max Elevated Push Ups (Off of an Box or Bench Press set up, OR Knee Push Ups)
– Rest 1:00 between sets –
* Bar push ups is a push up off of a bench press set up
* Scaling option 2
5 sets
Every 3:00 (2:00 time cap)
50 Plate Step Ups or Plate Hops (2in)
20 Dumbbell Bench Press (light)
Cooldown: 45:00 – 48:00
Cleanup: 48:00 – 51:00
Accessory: 51:00 – 60:00
3 sets (PVC or Empty Barbell)
– Burgener Warm Up (clean)
– Skill Transfer (Front Squat)
