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Friday 1.17.20

Warm-up Prep (10-15 Minutes)

 

Strength -Back Squat

4 Sets of 6 Reps EMOM 2 (Every Minute on the 2 Minute Mark)

75%, 80%, 85%, 90% of 1 Rep Max for each Set

 

WOD (Workout of the Day)

"Press Your Luck"

15 Minute AMRAP (As Many Rounds as Possible)

250 Meter Row

10 Push Press 135lb. Men/ 95lb. Women

21 Box Jumps 24" Men/ 20" Women

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

Stimulus:  

  • Pick a weight you can do unbroken
  • All 3 Exercises should be done at a 75% max effort without stopping
  • The Target we are shooting for is 5-8 Rounds
  • Score is Rounds plus Reps completed, score a completed Row as 1

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lower weight, Box Step-ups or lowered Box height


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