Friday 3.20.20
Warm-up Prep (10-15 Minutes)
3 Rounds
10 Scap Pull-ups
10 KB front rack squats each side
250m Row
10 Quad to toe touch each side
Strength - Deadlift
3x5 Rounds
Light weight, slow positive and slow negative, Pick a weight you can do 3 reps in a row in a very controlled format without losing your form.
WOD (Workout of the Day)
"Bell" Hero WOD
3 Rounds for Time
21 Deadlifts 185/135
15 Pull-ups
9 Front Squats 185/135
Incorporated Energy Systems in WOD: Phosphagen, Glycolytic
Stimulus:
- Our goal for this workout is to target 8-15 Minutes
- This is fast paced grinder, the weight isn't heavy enough to really slow you down on the DL, maybe on the Front Squats. Just keep moving at an even pace, it's only 3 rounds which is quick and the pull-ups are a nice break from the bar.
- Score is time to completion
*Scale accordingly if any exercise cannot be performed RX
Scaled Options - Lowered weight, banded or jumping pull-ups