Monday 4.20.20
Warm-up Prep (10-15 Minutes)
3 Rounds
10 OH KB Lunge
10 Reverse Burpees
50 Single Unders
10 PVC Pass Throughs
:30 Banded Shoulder Stretch from Rig each side
Strength - Push Press/Push Jerk
EMOM 1x10
2 Push Press
2 Push Jerks
60-65% of 1RM
WOD (Workout of the Day)
"Barnum"
15 Min AMRAP
Buy-in: 50 Cal Bike
15 HSPU
15 Clean and Jerks 75/45
15 Pistols
Incorporated Energy Systems in WOD: Oxidative, Glycolytic, Phosphagen
Stimulus:
- Our goal for this workout is to target 3-5 Rounds
- The buy-in gets you primed for the workout adding a degree of difficulty when you start the AMRAP. Go 75-80% on the bike and break up the HSPU in sets of 5 to save your shoulder strength and catch your breath, rep out the C & J's at a faster pace since it's a lighter weight and then grind out the pistols unbroken. You should find your pace after the first round, as the time starts to wind down pick up the pace to get those last reps.
- Score is total number of rounds plus reps
*Scale accordingly if any exercise cannot be performed RX