WOD
Tuesday 12.29.2020
POSTED ON December 28, 2020
Tuesday | 12.29.2020
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
– Empty Bar –
5 Clean Deadlifts
5 Clean High Pulls
5 Muscle Cleans
5 Hang Power Cleans
5 Power Cleans
**2. Strength Prep**
* Allow athletes 2-3 warm up sets (5 touch and go) before first working set of 5
Strength: Power Clean 5×5
Power Cleans:
– Work up to a heavy 5 touch and go in 5 sets
* Complete a set every 2:00.
**3. Workout Prep**
1 Set
3 Wall Balls (light)
3 Wall Balls (moderate
3 Wall Balls (heavy)
Workout: Bob the Tomato
* Target time each set: 1:45 – 2:15
* Time cap each set: 3 mins
3 sets
30 Wall Balls (14/10)
20 Wall Balls (20/14)
10 Wall Balls (30/20)
– Rest 3:00 between sets –
* The Scaling aim is for athletes to maintain intensity with unbroken or close to unbroken reps across all sets.
* Scaling option 1 (aka Masters 45+ Rxd)
3 sets
30 Wall Balls (10/8)
20 Wall Balls (14/10)
10 Wall Balls (20/14)
– Rest 3:00 between sets –
* Scaling option 2
3 sets
20 Wall Balls (10/8)
15 Wall Balls (14/10)
10 Wall Balls (20/14)
– Rest 3:00 between sets –
* Scaling option 3
4 sets
30 Air Squats
30 Wall Balls (20/14)
– Rest 3:00 between sets –
Accessory:
2:00 Quad Smash (each side)
