Tuesday 4.28.20
Warm-up Prep (10-15 Minutes)
2 Rounds
400m Run
10 Scap Pull-ups
6 Spiderman Stretches
5 Wall Walks
5 Good Morning's
10 Lateral Box Step Ups each leg
1 Min Forearm stretches
Strength/Skill - Ring Dips/Push-Ups
EMOM 1 x 10
3 Ring Dips
3 Push-ups
With 20lb. Vest
WOD (Workout of the Day)
Hero WOD
"The Ish"
6 Rounds for Time
1 Bear Complex 115/75
6 Pull-Ups
8 OH Walking Lunges 45/25
9 Burpees
*1 Bear Complex = 7 Unbroken Sets:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
Incorporated Energy Systems in WOD: Phosphagen, Glycolytic
Stimulus:
- Our goal for this workout is to target 20-35 Minutes
- As in most Hero WOD's this will be a long one. The Bear Complex will take you the longest, make sure to pick a weight you can do 1 complex unbroken (keep it at a challenging weight), the rest of the WOD is designed to make you more strained for the complex, getting worse each round. This will be a grippy workout, rest during your complex on your back squat. Blast out the other exercises unbroken.
- Score is total time
*Scale accordingly if any exercise cannot be performed RX