WOD
Wednesday 12.23.2020
POSTED ON December 22, 2020
Wednesday | 12.23.2020
**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1 & 2
**2.Strength Prep**
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
Strength: Clean & Jerk 1×1
**How to approach the lifts**
– Record your last weight (heaviest single)
– Use 5-8 sets to work up to a max
**Example Sets**
Set 1:
1 reps @ 135#
-rest 60-90 seconds-
Set 2:
1 reps @ 155 #
-rest 60-90 seconds-
Set 3:
1 reps @ 170#
-rest 60-90 seconds-
Set 4:
1 reps @ 190#
-rest 60-90 seconds-
Set 5:
1 reps @ 200#
Based off of 200# goal weight
– After allow athletes to hit 3-4 warm up sets –
**3. Workout Prep**
2 rounds
5 Wall Balls
10 Double Unders
5 Push Ups
WOD: Deck the halls
* Target time: 13-15 minutes
* Time cap: 20 minutes
3 rounds
30 Wall Balls (30/20) or 45 Wall Balls (20/14)
45 Double Unders
30 Pushups
45 Double Unders
* The Scaling aim is for athletes to move steady on the wall balls and not mentally get fatigued on the double unders.
* Scaling option 1
3 rounds
30 Wall Balls (20/14)
30 Double Unders
20 Pushups
30 Double Unders
* Scaling option 2
3 rounds
30 Air Squats
50 Single Unders
30 Bar Push Ups
50 SIngle Unders
Accessory:
3 sets
15 Hip extension (OR 15 Barbell Good Mornings)
10 Seated Alternating Dumbbell Z press
10 Standing Bicep Curls (each side)
