1775, air squats, amrap, crossfit, hero wod, hero wod 1775, power cleans, training, wod, workouts -

Tuesday 6.30.20

Warm-up Prep (10-15 Minutes)

2 Rounds

400m Run

10 Spiderman Stretches (5 Each side)

10 Samson Stretches (5 each side)

Strength/Skill - None

 

WOD (Workout of the Day) 

Hero WOD

"1775"

AMRAP in 60 minutes

17 Power Cleans (135/95 lb)

75 Air Squats

At the end of each round, unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

Stimulus:  

  • Our goal for this workout is to do your best, it will be a lot of reps 
  • This is a long WOD, keep moving, keep a pace you can maintain and get into a groove, none of the movements are particularly hard, so get into that mindset and grind.
  • Score is rounds plus reps

*Scale accordingly if any exercise cannot be performed RX

Back to Incorporating all 3 Energy Systems (Phosphagen, Glycolytic and Oxidative) in your training on a weekly basis is consequential in developing a well-conditioned engine. Whole-body conditioning increases endurance and muscle strength.

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