Tuesday 6.23.20
Warm-up Prep (10-15 Minutes)
2 Rounds
250m Row
10 Push Ups
200m Jog
3 Strict Pull-ups
5 KB Overhead Lunges each side
Strength/Skill - Ring Muscle-Ups/Handstand Walks
EMOM 2:00 x 6 Rounds
2 Strict Ring Muscle-Ups
10' Handstand Walk
WOD (Workout of the Day)
Hero WOD
"Lumberjack"
For Time
20 Deadlifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (2/1.5 pood)
400 meter Run
20 Overhead Squats (115/75 lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run
Incorporated Energy Systems in WOD: Phosphagen, Oxidative, Glycolytic
Stimulus:
- Our goal for this workout is to target 18-30 Minutes
- This is a hero grinder, the reps are low for each exercise, but this WOD will constantly deplete your strength after each couplet. This is one of those workouts that you just have to keep moving, it doesn't have to be fast, but stay consistent and keep chipping away at this tall workout tree.
- Score is Time
*Scale accordingly if any exercise cannot be performed RX