Monday 2.17.20
Warm-up Prep (10-15 Minutes)
4 Rounds
10 Barbell Good Mornings
10 Barbell Front Squats
10 Scap Pull ups
1 Minute Row
1 Minute Lat Foam Roll
5 Inchworms
Strength - Back Squat
3x10 to be performed unbroken
75, 80, 85% of 5 Rep Max
WOD (Workout of the Day)
"Johnson" - Hero WOD for Presidents Day
20 Minute AMRAP
9 Deadlifts 245/165
8 Muscle Ups
9 Squat Cleans 155/105
Incorporated Energy Systems in WOD: Phosphagen, Glycolytic
Stimulus:
- Our goal for this workout is 8-10 Rounds
- This WOD is a grinder, don't blast out of the gate and just keep moving, the muscle ups will tax your breathing even more between the lifts, break up your sets appropriately.
- Score is rounds plus reps in 20 Minutes
*Scale accordingly if any exercise cannot be performed RX
Scaled Options - Lowered Weights on the lifts, jumping or banded muscle ups on bar, pull ups or jumping pull ups
Post WOD Cool Down:
50 Calorie Bike
1 Minute Hamstring Foam Roll
1 Minute Forearm Stretch
:30 Bar Hang