WOD
Tuesday 12.15.2020
POSTED ON December 14, 2020
Tuesday | 12.15.2020
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
5 Back Squats (empty bar – build across sets)
20 plate hops
5 DB Hang Clean and Jerks (each side)
**2.Strength Prep**
Give Athletes 3-4 sets to warm up to opening weight
Strength: Back Squat 1×1
10 mins to establish 1 Rep Max
**3. Workout Prep**
1 sets
30 sec Assault Bike (Workout Pace)
6 Alt. Dumbbell Snatch (light/mod. weight)
6 Jumping Air Squats
WOD: Candy Canes
* Target time each set: 3-4 minutes
* Time cap: 5 minutes
4 rounds
20/15 calorie Assault Bike
20 Alternating Dumbbell Snatches (50/35)
20 Jumping Air Squats
-Rest 2 min between rounds-
* The Scaling aim is for athletes to maintain high intensity and fast, unbroken sets.
* Scaling option 1
4 rounds
15/12 calorie Assault Bike
16 Alternating Dumbbell Snatch (35/20)
15 Jumping Air Squats
-Rest 2 min between rounds-
* Scaling option 2
4 rounds
1 minutes Max Calorie Assault Bike
15 Kettle Bell Swings
15 Air Squats
-Rest 2 min between rounds-
Accessory:
3 sets
8-12 Deficit Push Ups
12 Bodyweight Rows
12 Goblet Squats
