Home WOD - Di 02.01.21


Workout Notes

Reps: Low-Medium

Duration: Short-Medium

Goal Times: 5min – 8min per round



Strength

A. Full Equipment

Front squat heavy double

*Build to a heavy double for the day. This does not have to be a 2RM attempt

*Rest 3-4 min between sets


A. Limited Equipment

3x Max unbroken DB Front Rack Squats

2-3 Rest between sets


A. No Equipment

3x Max unbroken Bag Front Rack Squats

2-3 Rest between sets


B. Full

Front Squat 5×1 at 90% 1RM

*Use 90-95% of the weight lifted in part A.

*Rest 3-4 min between sets


B. Limited & No Equipment


3x 10 Jumping Air Squat

2min rest between sets



Workout

2 Rounds, each round for time, of:

21/17 Row calories

16 Double dumbbell front rack alternating lunges, 50/35 lbs

9 Burpee over dumbbells

16 Double dumbbell front rack alternating lunges, 50/35 lbs

21/17 Row calories


Rest 2 mins between each round.


Scale

2 rounds, each round for time, of:

21/17 Row Calories OR bike OR ski erg

16 Double Dumbbell Front Rack Alternating Lunges, 35/20 lbs

9 Burpee Over Dumbbells

16 Double Dumbbell Front Rack Alternating Lunges, 35/20 lbs

21/17 Row Calories OR bike OR ski erg


Rest 2 mins between each round.


Substitutions

Row calorie –

any other erg

200m run

50 DU

100 Single Unders

100 Jumping Jack


Dumbbell lunge –

45/30kg barbell

front racked Bag

bodyweight lunges


Burpee over dumbbell -

Burpee over barbell

jump touch 4″ above head


Cool Down

Seated butterfly stretch for 2 min

Bottom of the lunge stretch each leg for 2 min

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