WOD
Tuesday 01.05.2021
POSTED ON January 4, 2021
Tuesday | 01.05.2021
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
5 jump squats
3 floor to elbow stretch (each side)
2 High Hang Squat Cleans
2 Hang Squat Cleans
2 Squat Cleans (empty bar)
**2. Workout Prep**
Use this time to allow athletes set up bar and weights while hitting a few reps before workout starts. Remember if the weight does not feel good or look good during warm ups encourage athletes to go lighter.
Workout: Shadrach, Meshach, and Abednego
* Target time each set: 2-3 minutes
* Time cap each set: 4 minutes
3 sets (Every 5:00)
5 Squat Cleans (135/95)
4 Squat Cleans (155/105)
3 Squat Cleans (185/125)
2 Squat Cleans (205/135)
1 Squat Clean (225/155)
* The Scaling aim is for athletes to move moderate/heavy loads while maintaining good form.
* Scaling option 1 (Masters 45+)
3 sets (Every 5:00)
5 Squat Cleans (95/65)
4 Squat Cleans (135/95)
3 Squat Cleans (155/105)
2 Squat Cleans (165/115)
1 Squat Clean (185/125)
* Scaling option 2
3 sets (Every 5:00)
5 Squat Cleans (60%)
4 Squat Cleans (65%)
3 Squat Cleans (70%)
2 Squat Cleans (75%)
1 Squat Clean (80-85%)
* Scaling option 3
3 sets (Every 5:00)
5 Power Cleans (95/65)
4 Power Cleans (135/95)
3 Power Cleans (155/105)
2 Power Cleans (165/115)
1 Power Clean (185/125)
* Limited Equipment Option/ Large Class Option
– Having athletes partner up and going one 1:1 is always a fun option and can keep athletes motivated with someone around. Also this will limit the amount of bars and weights out on the gym floor.
Accessory:
12 Minute EMOM
Odd: 15 GHD Sit-Up + Remaining time Hollow Hold on GHD Sit-Up
Even: Easy Ski (OR Rest)
