WOD
Wednesday 04.28.2021
Wednesday | 04.28.2021
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
10 Band Pull Aparts
5 Bench Press (empty bar – build across sets)
5 Power Snatch (empty bar )
5 thrusters (empty bar)
3 Box Steps-ups (each side)
**2. Strength Prep**
10:00 – 12:00
After Warm Up athletes should aim to start around 60%. Remember for 1RM encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.
Strength: Bench Press 1RM
Bench Press:
– Build to a heavy single for the day
* rest 60-90 seconds between sets *
**Example Sets**
Set 1:
1 Bench Press @255#
-rest 60 seconds –
Set 2:
1 Bench Press @270#
-rest 60 seconds –
Set 3:
1 Bench Press @280#
-rest 60 seconds –
Set 4:
1 Bench Press @290#
-rest 60 seconds –
Set 5:
1 Bench Press @300#
-rest 60 seconds –
Set 6:
1 Bench Press @310#
Based off of a 300# Bench Press 1RM
**3. Workout Prep**
1 set
1 Burpee
1 Power Snatch
1 Box Jump
1 Thruster
20 sec. Row (workout pace)
Workout: HOPE
* Target number of Reps: 200+
* Minimum number reps each round before scaling: – 50 Reps
3 Rounds for Max Reps of:
1 Minute: Burpees
1 Minute: Power snatches (75/55)
1 Minute: Box jumps (24”/20”)
1 Minute: Push Press (75/55)
1 Minute: Max Cal Row
-Rest 1 Minute-
* Scaling option 1 (Masters 45+)
3 Rounds for Max Reps of:
1 Minute: Burpees
1 Minute: Power snatches (65/45)
1 Minute: Box jumps (20”/16″)
1 Minute: Push Press (65/45)
1 Minute: Max Cal Row
-Rest 1 Minute-
* Scaling Option 2 (Beginner)
3 Rounds for Max Reps of:
1 Minute: Up Downs
1 Minute Alternating Dumbbell Snatch (light)
1 Minute: Step Ups (16″)
1 Minute: Dumbbell Push Press (light)
1 Minute: Max Cal Row
-Rest 1 Minute-
* Limited Equipment Option
3 Rounds for Max Reps of:
1 Minute: Burpees
1 Minute: Strict Pull Ups
1 Minute: Box jumps (24”/20”)
1 Minute: Push Ups
1 Minute: Max Distance Lunge
-Rest 1 Minute-
* Large Class Option
– Athletes can start on different stations and rotate through with the rest always being at the end –
Accessory:
1 min overhead banded shoulder distraction (each side)
1 min calf smash (each side)
1 min seal pose