WOD
Tuesday 02.16.2021
POSTED ON February 15, 2021
Tuesday | 02.16.2021
**1. Movement Prep/Activation and Increasing Heart Rate**
Warm Up:
10 min AMRAP
1 min assault bike (30 easy, 20 sec moderate, 10 sec high)
5 scap pullups
10 PVC Pipe pass throughs
5 alt v-ups each side
3 up-downs
**2. Workout Prep**
2 sets
15 Sec Assault Bike (workout pace)
4 Toes to Bar
2 Kipping Chest to Bar + 1 Bar Muscle Up
Workout: The Jetsons
* Target number of Rounds
Set 1: 4+ rounds
Set 2: 3+ rounds
Set 3: 2+ rounds
* Minimum number Rounds before scaling: 2 Rounds
AMRAP 5 Minutes (0:00-5:00)
10/8 Calorie Echo Bike
10 Toes to Bar
-1 min rest-
AMRAP 5 Minutes (5:00-11:00)
10/8 Calorie Echo Bike
5 Burpee Pull Ups
-1 min rest–
AMRAP 5 Minutes (12:00-17:00)
10/8 Calorie Echo Bike
10 Toes to Bar
5 Bar Muscle Ups
* Begin each 5 minutes with a new 10/8 calorie Echo Bike regardless of where you were at
* Scaling option 1 (Masters 45+)
AMRAP 5 Minutes (0:00-5:00)
9/7 Calorie Echo Bike
8 Toes to Bar
-1 min rest-
AMRAP 5 Minutes (5:00-11:00)
9/7 Calorie Echo Bike
4 Burpee Pull Ups
-1 min rest–
AMRAP 5 Minutes (12:00-17:00)
9/7 Calorie Echo Bike
8 Toes to Bar
4 Bar Muscle Ups
– Begin each 5 minutes with a new 9/7 Calorie Echo Bike regardless of where you were at
* Limited Equipment Option
AMRAP 5 Minutes (0:00-5:00)
20 Jumping Air Squats
20 Alternating V- Ups
-1 min rest-
AMRAP 5 Minutes (5:00-11:00)
20 Jumping Split Lunges
10 Burpees
-1 min rest–
AMRAP 5 Minutes (12:00-17:00)
20 Jumping Air Squats
20 Alternating V-Ups
10 Burpees
* Large Class Option
AMRAP 18 Minutes
Teams of 2 (1:1 Rounds)
10/8 Calorie Echo Bike
10 Toes to Bar
5 Bar Muscle Ups
– You go, I go each round!
Accesory:
10 min double under practice
OR
35 unbroken double unders every min for 10 min
1 min fore arm smash w/ lacrosse ball (each side)
1 min foam lats (each side)
