Tuesday 5.12.20
Warm-up Prep (10-15 Minutes)
2 Rounds
5 Burpees
50 Single Unders
10 Hollow Rocks
10 High Knees
Strength - Core
4 Rounds
10 Strict T2B
20 Med Ball Sit-Ups 20/14
20 Med Ball Russian Twists 20/14
10 Med Ball V-Ups 20/14
WOD (Workout of the Day)
Hero WOD
"Bert"
For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees
Incorporated Energy Systems in WOD: Glycolytic, Oxidative
Stimulus:
- Our goal for this workout is to target 25-45 minutes
- This is a long chipper with lots of movements in high quantity. Don't burn through it, you won't last, instead chip away at the movements and go for smaller sets to keep your energy at a constant replenisment state. Keep moving, target 80-85% of your max, tailor correctly.
- Score is time to completion
*Scale accordingly if any exercise cannot be performed RX