WOD
Wednesday 02.10.2021
POSTED ON February 9, 2021
Wednesday | 02.10.2021
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min assault bike (20 sec easy/10 moderate x 2)
5 sit ups (extend the legs when sitting up to prep for GHD’s)
5 Deadlifts (empty bar – build across sets)
5 Alt V-ups (each side)
5 Bird dogs (each side)
**2. Workout Prep**
2 sets
20 Sec Assault Bike (workout pace)
5 GHD’s
3 Deadlifts (workout weight)
5 Toes to Bar
– rest 30 secs between sets –
Workout: Dorothy
* Target time: 7-8 minutes
* Time cap: 9 minutes
3 sets
16/12 Calorie Echo Bike
20 GHD Sit Ups or 25 Abmat Sit Ups
16/12 Calorie Echo Bike
20 Deadlifts (185/125)
16/12 Calorie Echo Bike
20 Toes to bar
-Rest 5:00 Between Sets-
* Scaling option 1 (Masters 45+)
3 sets
12/10 Calorie Echo Bike
15 GHD Sit Ups or 20 Abmat Sit Ups
12/10 Calorie Echo Bike
20 Deadlifts (155/105)
12/10 Calorie Echo Bike
15 Toes to bar
-Rest 5:00 Between Sets-
* Scaling Option 2
3 sets
10/8 Calorie Echo Bike
15 Abmat Sit Ups
10/8 Calorie Echo Bike
15 Kettle Bell Deadlifts
10/8 Calorie Echo Bike
15 Abmat Sit Ups
-Rest 5:00 Between Sets-
* Limited Equipment Option
25 Jumping Air Squats or 200m Run
15 GHD Sit Ups or 20 Abmat Sit Ups
25 Jumping Air Squats or 200m Run
20 Deadlifts (185/125)
25 Jumping Air Squats or 200m Run
15 Toes to bar or 20 Abmat Sit Ups
-Rest 5:00 Between Sets-
* Large Class Option
Teams of 2
85/65 Calorie Echo Bike
120 GHD Sit Ups or 150 Abmat Sit Ups
85/65 Calorie Echo Bike
120 Deadlifts (185/125)
85/65 Calorie Echo Bike
120 Toes to bar
Accessory:
1 min couch stretch (each side)
1 min pigeon pose (each side)
