Tuesday 4.14.20
Warm-up Prep (10-15 Minutes)
3 Rounds
1 Min Ab Stretch to childs pose
10 Walking Lunges w/light Kettlebell
10 Push Press with Kettlebell
50 Single Unders
Abs Tabata
8 Rounds each Excercise 20:10
Toes to Bar
Hollow Rocks
Sit-Ups
Russian Twists with KB or Med Ball
WOD (Workout of the Day)
Hero WOD
"Joseph Ogren"
For Time
15 Deadlifts (155/105 lb)
30 Toes-to-Bars
30 Box Jumps (24/20 in)
10 Squat Cleans (155/105 lb)
20 Burpees
20 Double-Unders
5 Thrusters (155/105 lb)
10 Pull-Ups
10 Handstand Push-Ups
Incorporated Energy Systems in WOD: Glycolytic, Phosphagen, Oxidative
Stimulus:
- Our goal for this workout is to target 10-15 Minutes
- This is a typical Hero WOD chipper, keep moving and grinding throughout the WOD, pace yourself, but in the lower rep exercises, get those done unbroken which will shave some time for the longer rep exercises.
- Score is time to completion
*Scale accordingly if any exercise cannot be performed RX