Tuesday 2.11.20
Warm-up Prep (10-15 Minutes)
3 Rounds
20 Air Squats
10 Burpees
200m Row
3 Strict Pull-ups
Pre-WOD Mobility
1 Min Lat Roll
1 Min Bar hang
:30 Mini Band Ice Skaters
:30 Mini Band lateral Walk
1 Minute Quad Roll
Post WOD Mobility
1 Min. Lower/Upper Back Roll
1 Min. Hamstring Roll
1 Min. Superman Stretch
1 Min. Banded Shoulder Stretch facing bar (each side)
Strength - Split Jerk
20 Minutes to build to a 1 Rep Max
Taken from the Rack
WOD (Workout of the Day)
"Alcatraz"
10 Rounds for Calories
1 Minute Row
1 Minute Rest
Incorporated Energy Systems in WOD: Oxidative
Stimulus:
- Our target for each round is to get 10-15 calories per round
- This is a sprint each round, max out your engine and push hard
- After a few rounds you will find your rhythm that you are comfortable in and can keep consistent
- Go hard in the first 20 seconds, then take it down a bit for 20 seconds and then push it hard for the last 20
- Score is total calories rowed
*Scale accordingly if any exercise cannot be performed RX
Scaled Options - None