WOD
Wednesday 01.27.2021
POSTED ON January 26, 2021
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**1. Movement Prep/Activation and Increasing Heart Rate**
– Individual option available (PVC Pipe Press/Jumping Squat Warm Up)
Front Squat Skill Transfer Exercises
Strength: 2 Position Clean (Floor + Hang) 5×2
5 sets: 1 Floor + 1 Hang Clean
Rest 60-90 seconds between sets
3 Kip Swings + 3 Pull Ups
2 Parallel GHD’s + 2 Full GHD’s
3 Thrusters (add weight each set)
* Target time: 7-9 minutes
15 GHD sit ups or 20 Abmat sit ups
* The Scaling aim is for athletes to maintain non-stop movement with consistent round times.
* Scaling option 1 (Masters 45+)
15 GHD sit ups (6in riser) or 20 Abmat sit ups
15 Wall Ball Thrusters (20/14)
* Limited Equipment Option
15 Dumbbell Thrusters (light/moderate weight)