Monday 6.29.20
Warm-up Prep (10-15 Minutes)
3 Rounds
1 Minute Bike
10 Abmat Sit-ups
10 Empty Bar Deadlifts
10 Each side Quad to hamstring toe touch
Strength/Skill - Power Cleans
EMOM 2:00 x 6 Rounds
4 Reps at 75% of 1 RM
WOD (Workout of the Day)
"Ripcord"
AMRAP 16
25 Calorie Bike
12 Toes to Bar
8 Deadlifts 205/155
Incorporated Energy Systems in WOD: Oxidative, Glycolytic, Phosphagen
Stimulus:
- Our goal for this workout is to target 4-8 Rounds
- This will mainly be a bike workout, pace yourself accordingly on the bike in order to rip through the other two exercises unbroken.
- Score is rounds plus reps
*Scale accordingly if any exercise cannot be performed RX