WOD – Tue, Feb 7
Warm Up
SPECIFIC WARMUP
OVERHEAD SQUAT BUILD-UP | 3:00
2 sets each partner:
10 overhead squats/ work up to wod lbs
– One partner works while the other rests.
ROPE CLIMB
2 sets each partner:
1 rope climb/progression for wod
– One partner works while the other rests.
230207 WOD (Time)
RX
3 rounds for time with a partner:
1k row
10 rope climbs
50 overhead squats (65/95 lb)
– Row,rope climbs and squats split as needed per partnership.
INTERMEDIATE
3 rounds for time with a partner:
800-m Row
5 rope climbs
50 overhead squats (35/45 lb)
– Row,rope climbs and squats split as needed per partnership.
BEGINNER
3 rounds for time with a partner:
600-m Row
12 pull-to-stands
50 overhead squats (PVC)
–Row,rope climbs and squats split as needed per partnership.
<h3>INTENDED STIMULUS</h3><ul><li>25:00-33:00.</li><li>Split the Row.</li><li>Break up the rope climbs and overhead squats as needed.</li><li>Athletes should be able to perform at least 10-15+ reps every time they pick up the bar.</li><li>Challenge your more advanced athletes to perform touch-and-go or maybe even legless rope climbs.</li></ul>
Cool Down
2 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
:45 PVC overhead lunges
:45 ring rows (or rows performed on the rope)
– Rest :15-:30 between movements.
1 set:
:45 plate squats
:45 10 scap pull-ups + AMRAP hanging knee raises
– Rest :15-:30 between sets.
1 set:
:45 PVC overhead squats
:45 pull-to-stands
– Rest :15-:30 between sets.