WOD
Wednesday 02.03.2021
POSTED ON February 2, 2021
Wednesday | 02.03.2021
Wednesday 02/03
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
30 sec single unders
7 Double Dumbbell Shoulder to Overhead (light weight)
5 Deadbugs (each side)
5 Deadlifts (empty bar)
**2. Workout Prep**
* Give athletes time to go through each movement and set up. Make sure they complete at least 5 working sets of deadlifts before the workout starts.
Workout: Porky Pig
* Target time: 20-22 minutes
* Time cap: 25 minutes
For Time
50/40 Calorie Row
75 Double Unders
35 Strict Handstand Push Ups
75 Double Unders
20 Deadlifts (275/185)
75 Double Unders
35 Strict Handstand Push Ups
75 Double Unders
50/40 Calorie Row
* Scaling option 1 (Masters 45+)
For Time
40/30 Calorie Row
50 Double Unders
25 Strict Handstand Push Ups
50 Double Unders
20 Deadlifts (225/155)
50 Double Unders
25 Strict Handstand Push Ups
50 Double Unders
40/30 Calorie Row
* Scaling Option 2
500m/400m Row
75 Single Unders
35 Push Ups
75 SIngle Unders
20 Deadlifts (135/95)
75 Single Unders
35 Push Ups
75 Single Unders
500m/400m Row
* Limited Equipment Option
400m Run
75 Single Unders
35 Push Ups
75 SIngle Unders
20 Burpees
75 Single Unders
35 Push Ups
75 Single Unders
400m Run
* Large Class Option
Teams of 2
2000/1600m Row
300 Double Unders
75 Strict Handstand Push Ups
50 Deadlifts (275/185)
– Split reps/meters as needed –
Accessory:
3 sets
Banded 7s (7 reps at each)
10 Dumbbell Goblet Squats (slow and controlled)
