WOD
Wednesday 03.03.2021
POSTED ON March 2, 2021
Wednesday | 03.03.2021
Wednesday 03/03
Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
7 min AMRAP
45 sec row
5 Elbow to Floor Stretch (each side)
5 Dynamic Squat Stretch
5 light wallballs (focus on breathing with each rep and cycling arms)
**2. Strength Prep**
Burgener Warm Up Clean (video link in coaches notes)
or
Shorten Version
2 sets
– With a empty bar –
5 Clean Deadlifts
5 Clean Shrugs
5 Clean High Pull Ups
5 Muscle Clean
5 Front Squats
– into –
3-5 sets
1 Squat Clean (building up each set to opening weight)
Strength: Squat Clean 5×3
Squat Cleans:
– 2×3 reps @ 75-80% 1RM Clean
– 3×3 reps @ 80-85% 1RM Clean
**3. Workout Prep**
1 set
3 Wall Ball Front Squats + 3 Wall Ball Push Press (target height) + 3 Wall Balls
3 Kip Swings + 3 Pull ups
Workout: WHOOP there it is
* Target time: 6-8 minutes
* Time cap: 10 minutes
REGIONALS 16.3
104 Wall Ball Shots (20/14 lb)
52 Pull-Ups
Time Cap: 10 minutes
* Scaling option 1 (Masters 45+)
104 Wall Ball Shots (14/10 lb)
52 Pull-Ups
Time Cap: 10 minutes
* Scaling Option 2
2 rounds
30 Wall Balls
20 Ring Rows
Time Cap: 10 minutes
* Limited Equipment Option
150 Air Squats
50 Pull-Ups
Time Cap: 10 minutes
* Large Class Option
200 Wall Balls (20/14)
52 Synchro Pull-Ups
Accessory:
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang
