Monday 3.30.20
Warm-up Prep (10-15 Minutes)
1 Min Row
5 Strict Pull-ups
20 Quad to hamstring toe touch
10 PVC Passthroughs
10 OH PVC Squats
1 Min Row
1 Min Lat Foam Roll
20 High Knees
1 Min Banded Shoulder Distraction
20 Overhead Wall Squat
Strength - Deadlift
EMOM2 x 8 Rounds
6,4,2,2,1,1,1,1
80, 84, 88, 90, 94, 96, 98, 102% of 1 Rep Max
WOD (Workout of the Day)
"Hot Sauce"
15 Minute AMRAP
400m Run
3 Rope Climbs
7 Squat Snatches 75/55
Incorporated Energy Systems in WOD: Oxidative, Glycolytic, Phosphagen
Stimulus:
- Our goal for this workout is to target 4-7 Rounds
- For the run go at a medium pace so that you can start the rope climbs ASAP and bang out 2 right away, then take a small rest and finish your third one. The squat snatches should be done unbroken since it's a light weight. Keep your transitions quick.
- Score is rounds plus reps
*Scale accordingly if any exercise cannot be performed RX
Scaled Options - Ground to stand up Rope assist, lighter weight