Friday 2.21.20
Warm-up Prep (10-15 Minutes)
4 Rounds
10 Kettlebell Swings
10 Kettlebell Front Rack Squats (5 each side)
20 Butt Kickers
20 Running High Knees
10 Overhead Kettlebell Lunge
Strength - Ab Work
3 Rounds
Not For Time
20 Med Ball Overhead Abmat Sit-ups 20/14
20 Med Ball Side Toss against Wall (10 each side) 20/14
20 Knees to Elbows
20 Med Ball Slams 20/14
1 Minute Weighted Plank (Add Weight each Round)
WOD (Workout of the Day)
"Feed the Machine"
12 Minute AMRAP
30 Calorie Assault Bike
15 Wallballs 20/14
Incorporated Energy Systems in WOD: Oxidative, Phosphagen
Stimulus:
- Our goal for this workout is to shoot between 4-6 Rounds
- This is a fast paced couplet that will tax your breathing in both aerobic and anaerobic capacities back to back with little rest except getting on and off the bike. Keep your bike pace to around 1:30 to 1:45 going hard for middle 15 calories and slowing down for the last 10 so you have enough in the tank to rep out the Wall Balls unbroken or close to.
- Score is total number of Rounds plus Reps completed in 12 minutes
*Scale accordingly if any exercise cannot be performed RX
Scaled Options - Row, lighter med ball
Post WOD Cool Down:
500m Row
1 Minute Quad Foam Roll
20 Med Ball Push-ups