Monday 5.18.20
Warm-up Prep (10-15 Minutes)
2 Rounds
250m Row
10 Push-ups
10 Box Step Ups
10 KB Swings
10 OH KB Lunges
Strength/Skill - Push Press/Push Jerk
EMOM 1:30 x 6
1 Push Press
1 Push Jerk
90% of 1 RM
WOD (Workout of the Day)
"Space Mountain"
For Time
50 Pull-Ups
45 Calorie Bike
50 KB/DB Ground to Overhead 53/35
EMOM: 5 Burpees
Incorporated Energy Systems in WOD: Glycolytic, Oxidative, Phosphagen
Stimulus:
- Our goal for this workout is to target 12-18 Minutes
- This is a race against doing more burpees, come out screaming to do less burpees during those pull-ups, the bike should be done in about 3 minutes or so and the G to OH will tax you, but the faster you get them done the less burpees you have to do which wear you down on every minute.
- Score is time to completion
*Scale accordingly if any exercise cannot be performed RX