WOD
Wednesday 11.25.2020
POSTED ON November 24, 2020
Wednesday | 11.25.2020
Intro: 0:00 – 3:00
Warmup: 3:00 – 15:00
**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1 and 2
Strength: 15:00-30:00
**2. Strength Prep**
3 Clean grip deadlifts (PVC)
3 Clean high pulls (PVC)
3 Muscle Clean + Shoulder press (PVC)
3 Power Clean + Push Jerks (PVC)
3 Front Squats (PVC)
3 Squat Clean and jerks (PVC)
*repeat with cycle w/ empty barbell*
Strength:
Clean and Jerk
Every 1:00 (10 sets)
2 Clean and Jerks @75% (singles)
Workout: 30:00 – 48:00
**3. Workout Prep**
1 set
3 Wall Ball Front Squats
3 Wall Ball Push Press
3 Wall Balls
3 Kip Swings
3 Knees to Elbows
3 Toes to Bar
WOD: Dragon Ball Z
12:00 AMRAP
20 Wall Balls (20/14)
20 Toes to Bar
* The Scaling aim is for athletes to maintain a moderate intensity throughout the workout.
* Scaling option 1
12:00 AMRAP
15 Wall Balls (20/14)
15 Toes to Bar
* Scaling option 2
12:00 AMRAP
20 Wall Balls (14/10)
20 Knees to Elbows
* Scaling option 3
12:00 AMRAP
15 Air Squats
15 Dumbbell Push Press
15 Sit Ups
Cooldown: 48:00 – 51:00
Cleanup: 51:00 – 53:00
Accessory: 53:00 – 60:00
3 sets
10 Landmine Row (each side)
10 Landmine twist (each side)
10 Landmine Press (each side)
