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Wednesday 12.02.2020

POSTED ON December 1, 2020

Wednesday | 12.02.2020

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**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
5 box step-ups (each side)
5 alt v-ups (each side)
5 scap pull ups
5 shoulder press (empty bar – build across sets)
 
Strength:
 
**2. Strength Prep**
* Give Athletes 3-4 sets to warm up to opening weight
 
Shoulder Press for load:
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep + @ 95%
 
Workout:
 
**3. Workout Prep**
2 sets
4 Box Jumps + Step Down (increase height each set)
4 Push Ups
2 Knee to elbows + 2 Toes to Bar
 
WOD: Thunderstruck
 
* Target number of Rounds: 6-8
* Minimum number Rounds before scaling: 5
 
10:00 AMRAP
10 Box Jumps (24/20)
10 Push Ups
10 Toes to Bar
* The Scaling aim is for athletes to maintain good quality movement while staying consistent with reps from round to round.
* Scaling option 1
* 10:00 Amrap
7 Box Jumps (24/20)
7 Push Ups
7 Toes to Bar
 
* Scaling option 2
* 10:00 Amrap
10 Step ups (24/20)
10 Bar Push Ups
10 Knees to Elbows
 
Accessory:
 
3 sets
10 Dumbbell Upright Row (each side)
10 Cat Cow
1:00 Corpse Pose
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