WOD
Wednesday 02.17.2021
POSTED ON February 16, 2021
Wednesday | 02.17.2021
**1. Individual option available (PVC Pipe Press/Jumping Squat Warm Up)
**2.Strength Prep**
Burgener Warm Up Clean
+
Front Squat Skill Transfer Exercises
or
Shorten version
2 sets
– With a empty bar –
5 Clean Deadlifts
5 Clean Shrugs
5 Clean High Pull Ups
5 Muscle Cleans
5 Front Squats
– into –
2 sets (empty bar)
1 Squat Clean + 1 Hang Squat Clean + 1 Clean
* Once complete give athletes 2-3 sets to warm up to starting weight
Strength: Power Clean + Hang Clean + Clean 4×3
Power Clean + Hang Clean + Clean:
– (1+1+1) x 1 set @ 75% 1RM Clean
– (1+1+1) x 3 sets at 80% 1RM Clean
* rest 60-90 seconds between sets *
Click “Workout prep notes available” directly below for the full description
**3. Workout Prep**
1 set
20 sec. Row (10 workout pace)
5 Wall Balls (Workout weight)
Workout: Tom & Jerry
* Target time each set: 3:45-4:15 minutes
* Time cap each set: 5 minutes
3 Sets
21-15-9
Wall Balls (30/20)
Row Calories
-2 min rest between sets-
*18-12-6 women’s calories
OR
3 Sets
27-21-15
Wallballs (20/14)
21-15-9*
Row Calories
-2 min rest between sets-
*18-12-6 women’s calories
* Scaling option 1 (Masters 45+)
3 Sets
21-15-9
Wall Balls (20/14)
Row Calories
-2 min rest between sets-
*18-12-6 women’s calories
OR
3 Sets
27-21-15
Wallballs (14/10)
21-15-9*
Row Calories
– 2 min rest between sets-
– 18-12-6 women’s calories
* Scaling Option 2
3 Sets
21-15-9
Wall Ball Thruster (20/14)
15-12-9
Calorie Row
– rest 2 between sets –
* Limited Equipment Option
3 Sets
30-20-10
Jumping Air Squats
75′-50′-25′
Lunge Walk
– rest 2 between sets –
* Large Class Option
Teams of 2
5 sets (each) 1:1
18/14 Calorie Row
18 Wall Ball (30/20)
or
Teams of 2
5 sets (each) 1:1
25/20 Calorie Row
25 Wall Ball (20/14)
Accessory:
1 min quad smash (each side)
1 min 3 Hip Mobility Stretching Exercises (great video with different options in coaches notes)
3-way wrist stretch – 30 sec each
-Hands and knees – palms down/fingers forward
-Hands and knees – palms down/fingers towards body
-Hand and knees – palms up/fingers towards body
