WOD
Tuesday 01.19.2021
POSTED ON January 18, 2021
Tuesday | 01.19.2021
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min amrap
1 min easy bike
5 DB Clean and Jerk (each side – light weight)
3 Box Step-ups (each side)
5 Single leg glute bridge (each side)
10 Plate hops
**2.Strength Prep**
Burgener Warm Up Snatch
Snatch Skill Transfer
+
Give athletes 2-3 Warm ups sets (adding weight) before diving into percentages.
Strength: Power Snatch + Hang Snatch + Snatch
2 sets x 1+1+1 reps @ 72.5% of 1RM Snatch
3 sets x 1+1+1 reps @ 77.5% of 1RM Snatch
Rest 60-90 seconds between sets
**3. Workout Prep**
1 set
30 sec. Bike (Workout Pace)
8 Alt. Dumbbell Hang Clean and Jerks (moderate weight)
4 Box Jump Overs (step down)
Workout: Wakanda Forever
* Target time each set: 4-5 minutes
* Time cap: 6 minutes
3 sets
30/22 Cal. Assault Bike (OR 24/18 Cal. Echo Bike)
30 Alt. Dumbbell Hang Clean and Jerks (50/35)
30 Box Jumps Overs (20)
-Rest 2:00 b/t rounds-
* The Scaling aim is for athletes to push the pace on each set while keeping consistent times.
* Scaling option 1 (Masters 45+)
3 sets
22/16 Cal. Assault Bike (OR 16/12 Calorie Echo Bike)
30 Alt. Dumbbell Hang Clean and Jerks (35/25)
30 Box Jumps Overs (16)
-Rest 2:00 b/t rounds-
* Scaling option 2
3 sets
15/12 Assault Bike (OR 12/9 Calorie Echo Bike)
20 Alt. Dumbbell Hang Clean and Jerks (25/15)
20 Step Ups and Overs (16)
-Rest 2:00 b/t rounds-
* Limited Equipment Option
3 sets
50 Air Squats or 30/22 Cal. Row
30 Alt. Dumbbell Hang Clean and Jerks (50/35)
30 Box Jump Overs (20)
-Rest 2:00 b/t rounds-
* Large Class Option
4 rounds
1:00 Max Calorie Assault Bike
1:00 Max Alt. Dumbbell Hang Clean and Jerks (50/35)
1:00 Max Box Jump Overs (20)
1:00 Rest
Accessory:
2 min quad smash (each side)
2 min child’s pose
