WOD
Tuesday 01.26.2021
POSTED ON January 25, 2021
Tuesday | 01.26.2021
Tuesday 01/26
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
5 DB Clean and Jerks (Light weight – each side)
3 updowns
5 floor to elbow stretch (each side)
**2. Workout Prep**
2 sets
30 sec. Row (moderate pace)
4 Hang Dumbbell Clean and Jerks (alternate)
2 Burpee over Row
Workout: The Chain
* Target time: 18-20 minutes
* Time cap: 25 minutes
10 rounds
14/12 Calorie Row
10 Alternating Hang Dumbbell Clean and Jerks (50/35)
8 Burpee over rower
* The Scaling aim is for athletes to maintain as close to consistent rounds from start to finish
* Scaling option 1 (Masters 45+)
10 rounds
12/10 Calorie Row
10 Alternating Hang Dumbbell Clean and Jerks (35/20)
8 Burpee over rower
* Scaling option 2
10 rounds
10/8 Calorie Row
8 Alternating Hang Dumbbell Cleans (light)
6 Push Ups
* Limited Equipment Option
10 rounds
12 Dumbbell or Barbell Deadlifts (95lb/65lb) (OR 150m Run)
10 Alternating Hang Dumbbell Clean and Jerks (50/35) or Barbell Hang Clean and Jerks (95lb/65lb)
8 Burpee over barbell
* Large Class Option
Teams of 2
10 rounds
20/16 Cal. Row
20 Alternating Hang Dumbbell Clean and Jerks (50/35)
8 Synchro Burpee facing Rower
* Split Calorie Row and Hang Dumbbell reps as needed
Accessory:
3 Sets
30 – 60 seconds Handstand Hold
10 Tempo Goblet Squats (Smooth and Controlled)
