Friday 1.24.20
Warm-up Prep (10-15 Minutes)
3 Rounds
10 Overhead KB Lunges each side (use light weight)
15 Banded Pull Aparts
150 Meter Row
Pre-WOD Mobility
1 Minute Banded Front Rack Stretch
1 Minute T-Spine Opener
1 Minute Calf Roll
1 Minute Banded Lat Stretch
Post WOD Mobility
1 Minute Quad Roll
1 Minute Delt Smash with lacrosse ball
1 Minute Abductor Roll
1 Minute Calf Roll
Strength - Strict Press
75% of 1 Rep Max
5 Sets of 2 Reps with 1 Minute Rest in between Sets
3 Count on the upward Press Movement
5 Count on the downward Negative
WOD (Workout of the Day)
"Upside Down, Downside Up"
4 Rounds for Time
10 Thrusters 95 Men/ 65 Women
40 Double Unders
10 Handstand Push Ups
Incorporated Energy Systems in WOD: Phosphagen, Oxidative, Glycolytic
Stimulus:
- Pick a weight you can do the Thrusters in 1-2 Sets
- For the first round don't come out the gate blazing, this will gas you for the other 3 rounds, instead go at a 80-85% effort to feel the flow of the WOD
- By middle of round 2 into round 4 you will get in your flow, push your limit in the last round
- This is an anaerobic centric workout between the Thrusters and Double Unders, your rest will be on the HSPU,
- Take a medium pace on the HSPU to set you up for a fast transition to get through the Thrusters and DU's
- This workout should be completed in the range of 10-15 Minutes
- Score is Time when 4 rounds have been completed
*Scale accordingly if any exercise cannot be performed RX
Scaled Options -Lowered Weight, 80 Single Unders, Box assisted handstand push ups
Post Wod Cool Down
1000 Meter Row at a pace above 2:00
500 Meter Row at a pace 1:45-1:55