Tuesday 2.4.20
Warm-up Prep (10-15 Minutes)
3 Rounds
5 Strict pullups
10 Calorie Bike
15 Air Squats
Gymnastic Skill Sharpening
4 Rounds - Not for Time
20' Handstand Walk
1 Minutes L-Sit from Bar
2 Minutes Stationary Handstand Practice
1 Minutes Hollow Hold
Pre-WOD Mobility
1 Min. Lat Roll
1 Min. Quad Roll
1 Min. PVC Front Rack Stretch each side
Post WOD Mobility
1 Min. Straight Arm Wall Stretch
1 Min. Bar Hang
1 Min. Quad Roll
1 Min. Childs Pose
WOD (Workout of the Day)
Hero WOD "Sean"
10 Rounds For Time
11 Chest to Bar
22 Front Squats 75/55
Incorporated Energy Systems in WOD: Glycolytic, Phosphagen
Stimulus:
- Cap for this WOD is 30 minutes, shoot for 18-24 min.
- This is a long grinder workout, develop a pace you can keep pretty consistent for each round
- Don't come out of the gate hot, but at a faster pace compared to rounds 4-7
- Keep your front squats unbroken for each round and rest at the top
- You will be taxing your fast twitch system, break up the chest to bar as needed but keep the rest in between 2-5 seconds
- Score is Time to completion
*Scale accordingly if any exercise cannot be performed RX
Scaled Options - Lowered weight, pull-ups, banded pull ups, banded chest to bar
Post WOD Cool Down
500m Row
20 Overhead Med Ball Lunges