amrap, burpees, crossfit, deadlift, kettlebell thrusters, training, wod, workouts -

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


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