Monday 4.6.20
Warm-up Prep (10-15 Minutes)
2 Rounds
10 Single leg Romanian Deadlift with Kettlebell each side
250m Row
10 Kettlebell Push Presses
10 Abmat sit-ups
10 Barbell Good Morning's
1 Minute Lower Back foam Roll
1 Minute Hamstring Foam Roll each leg
Strength - Push Jerk
EMOM 2
7, 5, 3, 2,1,1,1,1
Build to a heavy single, challenge yourself on the higher rep rounds
WOD (Workout of the Day)
"Moby"
15 Minute AMRAP
9 Deadlifts 185/145
15 Lateral Bar over Burpees
10 Single Arm Kettlebell Thrusters 53/35 (5 each side)
Incorporated Energy Systems in WOD: Phosphagen, Glycolytic
Stimulus:
- Our goal for this workout is to target 6-8 Rounds
- This workout will tax your anaerobic system, don't come out of the gate full steam, start at a medium pace and see how your body is feeling going into round 2 and develop a pace from there. Deadlifts should be done unbroken, burpees should be done with no rest, just keep moving, take a consistent rest before tackling the thrusters going with 5 on one side then short rest and 5 on the other.
- Score is rounds plus reps
*Scale accordingly if any exercise cannot be performed RX
Scaled Options - Lighter weight, single unders