WOD
Wednesday 12.30.2020
POSTED ON December 29, 2020
Wednesday | 12.30.2020
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
5 stepback lunges (each side)
5 Bird dogs (each side)
5 single leg glute bridge (each side)
5 Burpee Pull Ups
**2. Workout Prep**
1 set
30 sec. Row (workout pace)
10ft Front Rack Dumbbell Lunge (light)
Workout: Larry the Cucumber
* Target time each set: 3:30- 4 mins
* Time cap each set: 5 mins
2 sets
21/16 Cal. Row
50ft Front rack Dumbbell Lunge (50s/35s)
15/12 Cal. Row
50ft Front rack Dumbbell Lunge (50s/35s)
9/7 Cal. Row
50ft Front rack Dumbbell Lunge (50s/35s)
-3 min rest between sets-
* The Scaling aim is for athletes to move at a moderate pace on the row while maintaining unbroken lunges.
* Scaling option 1 (aka Masters 45+ Rx’d)
2 sets
18/15 Cal. Row
50ft Front rack Dumbbell Lunge (40s/30s)
15/12 Cal. Row
50ft Front rack Dumbbell Lunge (40s/30s)
12/9 Cal. Row
50ft Front rack Dumbbell Lunge (40s/30s)
-3 min rest between sets-
* Scaling option 2
2 sets
15/12 Cal. Row
50ft Front rack Dumbbell Lunge (30s/20s)
12/9 Cal. Row
50ft Front rack Dumbbell Lunge (30s/20s)
9/7 Cal. Row
50ft Front rack Dumbbell Lunge (30s/20s)
-3 min rest between sets-
* Scaling option 3
2 sets
15/12 Cal. Row
16 double DB front squats (35s/25s)
12/9 Cal. Row
16 double DB front squats (35s/25s)
9/7 Cal. Row
16 double DB front squats (35s/25s)
-3 min rest between sets-
Accessory:
5 sets
10 (each) Alternating Dumbbell Bench Press (building in weight but most show control through entire rep)
5-10 Strict Pull-ups (volume based on athlete’s ability – band if needed – show control throughout)
