Tuesday 5.5.20
Warm-up Prep (10-15 Minutes)
3 Rounds
250m Row
10 Box Step-Ups
5 Wall Walks
10 Scap Pull-Ups
Strength/Skill - Strict Muscle-Up, Strict Pull-Up
EMOM 1 x 10 Rounds
1 Strict Ring Muscle-Up from Floor
3 Strict Pull-Ups
WOD (Workout of the Day)
Hero WOD
"Jack"
20 Min AMRAP
10 Push Presses 115/85
10 Kettlebell Swings 53/35
10 Box Jumps 24/20
Incorporated Energy Systems in WOD: Phosphagen, Glycolytic
Stimulus:
- Our goal for this workout is to target 10-15 Rounds
- As with any long Hero WOD, pace yourself, don't come out blazing, but at 85% capacity and see where your at around round 3 and keep that pace or pick it up if you feel it's too slow. Remember it's a long one and each round is pretty fast.
- Score is total rounds plus reps
*Scale accordingly if any exercise cannot be performed RX