Wednesday 20210428

Announcement

Happy Birthday Barry Matheson!!

Warm-up – Warm-up (No Measure)

**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)

Warm-up – Warm-up (No Measure)

**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 *

Warm-up – Warm-up (No Measure)

**3. Workout Prep**
1 set
1 Burpee
1 Power Snatch
1 Box Jump
1 Thruster
20 sec. Row (workout pace)

Metcon – Metcon (AMRAP – 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-

TARGET SCORE
Target number of Reps: 200+
Minimum number reps each round before scaling: – 50 Reps

Scaling Option
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-

Posted in WOD

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