WOD
Wednesday 11.04.2020
POSTED ON November 3, 2020
Wednesday | 11.04.2020
Intro: 0:00 – 3:00
Warmup: 3:00 – 15:00
**Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy Row
10 Bent Over DB Rows (light weight)
5 Scap Pull-ups
3 Shoulder Press
3 Push Press
3 Push Jerks
Workout: 15:00 – 40:00
**Workout Prep**
3 sets
30 secs Row (workout pace)
3 Kip Swings
3 Pull Ups
3 Push Jerks (add weight each set)
– rest 30 secs between sets –
WOD:
* Target time: 11-13 minutes
* Time cap: 18 minutes
For time:
1,000-meter row
Then, 5 rounds of:
21 pull-ups
7 push jerks (135/95)
* The Scaling aim is for athletes to complete the workout in the given time frame without weight and skill being the limiting factor.
* Scaling option 1:
For time:
750-meter row
Then, 5 rounds of:
15 pull-ups
5 Shoulder to Overhead (115/75)
* Scaling option 2:
For time:
1000-meter row
Then, 5 rounds of:
21 Russian Kettle Bell Swings (1.5/1)
7 Shoulder to Overhead (95/65)
* Scaling option 3:
For time:
500-meter row
Then, 5 rounds of:
15 Ring Rows
10 Push Ups
Cooldown: 40:00 – 43:00
Cleanup: 43:00 – 45:00
Accessory: 45:00 – 60:00
3 sets
20 Alt. Bench DB Bench Press
20 GHD’s or GHD practice (for 90 seconds)
