Monday 2.3.20
Warm-up Prep (10-15 Minutes)
3 Rounds
250m Row
10 Push-ups
16 Lunges
Pre-WOD Mobility
1 Min. Samson Stretch
1 Min. Couch Stretch each leg
1 Min. Hamstring Roll
1 Min. Lat Roll each side
Post WOD Mobility
1 Min. Pigeon Pose each leg
1 Min. Quad Roll
1 Min. Hamstring Roll
1 Min. Bar Hang
Strength - Power Clean Complex
EMOM 2 x 8 Sets
75% of 1RM
1 Power Clean, 1 Power Clean below the Knee, 1 Hang Power Clean above the Knee, 1 Hang Power Clean
WOD (Workout of the Day)
"Rubberband"
15 Minute AMRAP
20 Front Squat BB Box Step-ups 24/20, 95 Men/ 65 Women
10 Pull-ups (kipping)
15 Cal Assault Bike
Incorporated Energy Systems in WOD: Phosphagen, Glycolytic, Oxidative
Stimulus:
- We are shooting to complete 6-8 Rounds
- This WOD will test your breath in all 3 elements, slow down on the front squats to be explosive during the other 2 exercises
- Pull-ups should be completed unbroken in the first 3-4 rounds, then break them up into 2 sets if need be
- The bike portion should be done at 75%+ max effort
- This is a grinder, pace yourself, keep your rest time consistent and keep moving. Rounds 3-5 should be on auto pilot and then increase in effort towards the end in the last 5 minutes.
- Don't come out of the gates blazing, this will slow you down for the rest of the WOD, 15 min is a long time.
- Score is Rounds plus Reps at the end of 15 minutes
*Scale accordingly if any exercise cannot be performed RX
Scaled Options - Lowered weight, banded or jumping pull-ups, 10 Cal Row
Post WOD Cool Down
2 Rounds
400m Run
10 Wall balls (light weight)
10 Super Mans