WOD
Tuesday 02.02.2021
POSTED ON February 1, 2021
Tuesday | 02.02.2021
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
5 wallball front squats
5 wallball push press to wall target
10 PVC pipe pass throughs
5 Kipping Knee Raises
**2.Strength Prep**
Burgener Warm Up Snatch
* Once complete give athletes 2-3 sets to warm up to starting weight
Strength: Power Snatch + Hang Snatch + Snatch
2×3 @ 70% of 1RM Snatch
3×3 @ 75% of 1RM Snatch
Rest 60-90 seconds between sets
**3. Workout Prep**
2 rounds
5 Wall Ball
3 Knee to Elbows + 2 T2B
Workout: Bugs Bunny
* Target number of Reps: 150+
* Minimum number reps before scaling: 100
10 min Amrap
15 Wall Balls (20/14)
5-10-15-20. . .
Toes to Bar
* Scaling option 1 (Masters 45+)
10 min Amrap
15 Wall Balls (14/10)
3-6-9-12. . .
Toes to Bar
* Scaling Option 2
10 min Amrap
10 Wall Ball Front Squats
3-6-9-12. . .
Hanging Knee Rasies
* Limited Equipment Option
10 min Amrap
10 Thrusters (45/35) or Jumping Air Squats
5-10-15-20. . .
Toes to Bar or 10 V-Ups
* Large Class Option
Teams of 2
12 min Amrap
30 Wall Balls (20/14)
5-10-15-20. . .
Toes to Bar (Each partner performs a set)
Accessory:
1 min couch stretch (each side)
1 min pigeon pose (each side)
