Tuesday 1.14.20
Warm-up Prep (10-15 Minutes)
Strength - Push Press
5 Rounds of 3 Reps EMOM (Every Minute on the Minute)
60%, 65%, 70%, 75%, 80% of 1 Rep Max
WOD (Workout of the Day)
"747"
3 Rounds
7 Snatches 135lb. Men/ 95lb. Women
4 Rope Climbs (15ft. Height)
Incorporated Energy Systems in WOD: Phosphagen, Glycolytic
Stimulus:
- Pick a weight you can do unbroken
- This is an explosive triplet, there are no areas for rest during an exercise, time your rests to 10-15 seconds and keep that continuous throughout the WOD
- Sub 10 Minutes is the target for completion
- Score is Time when all 3 rounds have been completed
*Scale accordingly if any exercise cannot be performed RX
Scaled Options - Lower the weight, lay to stand rope climbs, ring muscle up scaling