WOD
Tuesday 07.20.2021
Tuesday | 07.20.2021
Warm Up:
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30-sec machine of choice
5 DB Deadlifts (lightweight – build across)
5 DB Hang Clean (lightweight – build across)
5 DB Shoulder to Overhead (lightweight – build across)
10 Sit Ups (focus on leg extension)
5 Deadbugs (each side)
**2. Workout Prep**
2 sets
4 Dumbbell Cleans (add weight to each set)
5 GHD’s (1st set: Parallel, 2nd set: full)
Workout: Pedal to the Metal
* Target time: 8-10 minutes
* Time cap: 14 minutes
For Time:
21-18-15-12-9-6
Double Dumbbell Power Cleans (50s/35s)
GHD’s
* Scaling option 1 (Masters 45+)
For Time:
21-18-15-12-9-6
Double Dumbbell Power Cleans (35s/25s)
GHD’s (6in riser)
* Scaling Option 2 (Beginner)
For Time:
21-18-15-12-9-6
Hang Double Dumbbell Cleans (light)
Abmat SIt Ups
* Limited Equipment Option
For Time:
21-18-15-12-9-6
Burpee Pull Ups
V-Ups
* Large Class Option
Teams of 2
5 rounds (each)
Partner 1: 15 Hang Dumbbell Cleans (50s/35s)
Partner 2: 15 GHD’s
-Switch when both complete reps-
Accessory:
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side