WOD
Wednesday 12.09.2020
POSTED ON December 8, 2020
Wednesday | 12.09.2020
**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1
**2.Strength Prep**
Burgener Warm Up Clean
– After allow athletes to hit 3-4 warm up sets –
Strength: Clean & Jerk 10×1
Clean and Jerk
Every 1:00 (10 sets)
1 Clean and Jerks @80%
**3. Workout Prep**
2 sets (1st set light weight/2nd set at workout weight)
7 Wall Balls
7 Kettle bell swings
WOD: Pig Pile of S***
Workout 1
* Target time: 5-7 minutes
* Time cap: 8 minutes
Workout 2
* Target time: 6-8 minutes
* Time cap: 10 minutes
For Time:
24-18-12-6
Wall Balls (30/20)
KB Swings (1.5/1)
– rest 5 minutes –
For Time:
60 Wall Balls (30/20)
60 KB Swings (1.5/1)
* The Scaling aim is for athletes to maintain intensity and stay within the target time frame on both workouts.
* Scaling option 1
For Time:
24-18-12-6
Wall Balls (20/14)
KB Swings (35/25)
– rest 5 minutes –
For Time:
60 Wall Balls (20/14)
60 KB Swings (35/25)
* Scaling option 2
For Time:
21-15-9
Wall Balls (20/14)
KB Swings (35/25)
– rest 5 minutes –
For Time:
45 Wall Balls (20/14)
45 KB Swings (35/25)
Accessory:
4 sets
10-15 Weighted Hip Extensions
12 Seated Dumbbell Z-press
