Monday 7.27.20
Warm-up Prep (10-15 Minutes)
3 Rounds
250m Row
25 ft. farmers carry with moderately heavy KB or DB
5 PVC Pass-throughs
10 Ring Rows
Strength/Skill - Push Press
EMOM 1x6
6 Reps @ 65% of 1 RM
WOD (Workout of the Day)
"Freeze"
4 Rounds
400m Run
12 Deadlifts into Hang Power Clean 115/75
*the bar movement is in succession, for instance 1 deadlift then from full extension from deadlift go into your hang power clean
Incorporated Energy Systems in WOD: Oxidative, Phosphagen
Stimulus:
- Our goal for this workout is to target 12-20 Minutes
- This is a new type of couplet movement on the bar, but it's pretty basic in tech. Get your run, but don't gas yourself for the bar work, 50-60% pace and take your rests on the bar when your grips start to fail.
- Score is time to completion
*Scale accordingly if any exercise cannot be performed RX