Tuesday 3.24.20
Warm-up Prep (10-15 Minutes)
2 Rounds
1 Minute Lat Foam Roll
1 Minute Quad Foam Roll
50 Single Unders
5 Ring Dips
10 BB Deadlifts
10 Scap Push-ups
Skill Work - Gymnastics
2 Rounds
3/3 Strict/Kipping HSPU
50 Foot Handstand Walk
:30 L-Sit
10 Pistols
2 Minutes Butterfly Practice
5 Strict Toes to Bar
WOD (Workout of the Day)
"Studio 54"
5 Rounds
16 1 Arm Kettlebell Swings 53/35 (alternate how you like)
500m Row
15 Burpees
Incorporated Energy Systems in WOD: Phosphagen, Oxidative, Glycolytic
Stimulus:
- Our goal for this workout is to target 12-18 Minutes
- The swings and burpees should be done unbroken for all 5 rounds, just keep moving when doing the burpees and for the row, go at a fast pace around 1:54 or so.
- Score is time to completion
*Scale accordingly if any exercise cannot be performed RX
Scaled Options - lowered weight