Monday 3.16.20
Warm-up Prep (10-15 Minutes)
2 Rounds
1 Min Row
10 KB Goblet Squats
10 Med Ball Pushups (1 arm on ball, 1 arm on floor and switch)
10 Overhead Med Ball Squats
10 Banded Lat Stretch (each side)
10 Scap Pull-ups
Strength - Back Squat
EMOM 2 x 6 Rounds
5-5-9-9-5-5
70, 60, 70 of 1 Rep Max for every 2 rounds
WOD (Workout of the Day)
"Drago"
15 Minute AMRAP
15 Calorie Bike
9 Front Squats 95/65
15 Chest to Bar
Incorporated Energy Systems in WOD: Oxidative, Phosphagen, Glycolytic
Stimulus:
- Our goal for this workout is to target 6-10 Rounds
- This WOD is a faster paced grinder. Go through the first round at 75% and see how you feel, you want to grind through all the exercises pretty much unbroken except the chest to bar, do those in sets of 2-3. Keep a pace on the bike from :45 to 1:00, but don't kill yourself on it so that it effects all the other exercises in that round. The goal here is to stay consistent.
- Score is your rounds plus reps
*Scale accordingly if any exercise cannot be performed RX
Scaled Options - Lowered weight, jumping chest to bar, jumping or banded pull-ups