Monday 6.15.20
Warm-up Prep (10-15 Minutes)
2 Rounds
1 Min Bike
10 Push-ups
10 Box Step-Ups
10 Hollow Rocks
Strength/Skill - Strict Press
EMOM 2 x 6 Rounds
3 Strict Press @ 85% 1 RM
WOD (Workout of the Day)
"Speed Ball"
16 AMRAP
16 Calorie Assault Bike
13 Thrusters 75/45
10 Toes to Bar
Incorporated Energy Systems in WOD: Oxidative, Phosphagen, Glycolytic
Stimulus:
- Our goal for this workout is to target 4-8 Rounds
- This triplet will tax your oxidative system and Glycolytic on the toes to bar, control your breathing on the rest and go hard enough where you can recharge a good amount to keep a consistent pace on each round for the bike. The toes to bar will get harder and harder each round, pick a number after your 2nd round and stick to it.
- Score is rounds plus reps
*Scale accordingly if any exercise cannot be performed RX