WOD – Mon, Dec 5
Warm-up
SPECIFIC WARMUP
2-3 sets:
3 toes-to-bar or scaling option
3 DB power cleans
221205 WOD (AMRAP – Rounds and Reps)
RX
AMRAP 20:
15 toes-to-bars
10 DB power cleans (35/50 lb)
800/1,000-m C2 bike
INTERMEDIATE
AMRAP 20:
15 knees-to-armpits
10 DB power cleans (20/35 lb)
800/1,000-m C2 bike
BEGINNER
AMRAP 20:
10 hanging knee raises
10 DB power cleans (10/15 lb)
800/1,000-m C2 bike
<h3>INTENDED STIMULUS</h3><ul><li>Complete 4-6 rounds.</li><li>Great workout to practice the toes-to-bar movement by reducing the reps and not changing the movement.</li><li>Finish toes-to-bar in 3 sets or less.</li><li>Complete the DB power cleans in large or unbroken sets.</li><li>Complete the bike in 2:30 or less.</li></ul>
EXTRA CREDIT (Calories)
3 sets:
:20 C2 bike sprint for calories
– Rest 2:00 between sets.
Cool Down
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
Back Squat (E3MOM 15
1x 5 70%
1x 5 75-80%
1x 5 80-85%
1×3 90%
1×3 90% )
1x 5 70%
1x 5 75-80%
1x 5 80-85%
1×3 90%
1×3 90% )
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
200/250-m bike
10 single-leg DB deadlifts/leg (focus on keeping the chest up)
10 cossack /side
10 sit-ups
1 set:
200/250-m bike
10 DB deadlift + shrug (focus on the setup)
10 reverse step lunges/side
10 v-ups
1 set:
200/250-m bike
10 DB power cleans (focus on hip extension)
10 T2Bar/K290/ Tuck ups.
BUILD-UP BACK SQUAT
2sets:
1×850% of 1RM
1×5 65%
– Rest 1:00between sets.