Friday 1.31.20
Warm-up Prep (10-15 Minutes)
2 Rounds - 1 Minute each station
Med Ball Cleans
Single Unders
KB 1 Arm Swings
Side Plank Left and Right
Strength - Strict Press and Push Press
EMOM 2
5 Sets of 6 every 2 minutes
3 Strict Press followed by 3 Push Press
50-60% of Push Press 1 Rep Max
Pre-WOD Mobility
1 Minute Trap Smash in Overhead Position with Lacrosse Ball
1 Minute Triceps Smash with Lacrosse Ball
1 Minute T-Spine Opener
1 Minute Banded Lat Stretch
1 Minute Wall Squat with PVC Pipe
Post WOD Mobility
1 Minute Quad Roll
1 Minute Trap Smash in Overhead Position with Lacrosse Ball
1 Minute Triceps Smash with Lacrosse Ball
1 Minute Lower Back Roll
WOD (Workout of the Day)
"Wing Sling"
5 Rounds
8 Dumbell Snatches 50/35
4 Push Press 135/95
8 Bar Facing Burpees
Incorporated Energy Systems in WOD: Phosphagen, Glycolytic
Stimulus:
- We are targeting to finish this WOD under 10 minutes, it's a sprint
- There is no real rest in this WOD, if we had to pick a spot it would be the burpees
- Power through the DB Snatches unbroken with a 5 second transition to the Push Presses then into the burpees at pace that you can catch your breath for the next round
- Score is Time to completion
*Scale accordingly if any exercise cannot be performed RX
Scaled Options - Lowered weight
Post WOD Cool Down
50 Cal Bike
50 Cal Row
50 Slow Paced Air Squats