Friday 5.15.20
Warm-up Prep (10-15 Minutes)
3 Rounds
250m Row
10 Ring Rows
10 Overhead KB Lunges
10 Hip Thrusters
Strength/Skill - Push Press/Push Jerk
EMOM 1:30 x 6
2 Push Presses
2 Push Jerks
80-85% of 1 RM
WOD (Workout of the Day)
"Little Caesar"
5 Rounds for Time
Buy-In: 15 Calorie Bike
15 Kettlebell Swings 53/35
7 Muscle-Ups
15 Front Rack single Kettlebell Lunges 53/35
Buy Out: 15 Calorie Bike
Incorporated Energy Systems in WOD: Oxidative, Phosphagen, Glycolytic
Stimulus:
- Our goal for this workout is to target 10-20 Minutes
- This is a chipper, chip away, the buy-in and buy-out are short, go hard on these. KB swings should be done unbroken, the muscle-ups will be the most technical part of this WOD, break them up as needed. Set the pace after the second round and stick to your short breaks to keep it consistent.
- Score is time
*Scale accordingly if any exercise cannot be performed RX