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Tuesday 7.28.20

Warm-up Prep (10-15 Minutes)

2 Rounds

20 Cal Bike

10 Push-Ups

:30 Banded Rig Shoulder Stretch each side

10 Air Squats

15 ft. OH KB Walk each arm 

 

Strength/Skill - Back Squat

EMOM 1:30x6 - Back Squat

8 Reps @ 60% of 1 RM

 

WOD (Workout of the Day) 

Hero WOD

"Omar"

 For Time

  • 10 Thrusters (95/65 lb)
  • 15 Bar-Facing Burpees
  • 20 Thrusters (95/65 lb)
  • 25 Bar-Facing Burpees
  • 30 Thrusters (95/65 lb)
  • 35 Bar-Facing Burpees

Incorporated Energy Systems in WOD:   Phosphagen, Oxidative

Stimulus:  

  • Our goal for this workout is to target 10-20 Minutes
  • Keep an even pace, don't start out blazing and stay the course, this will get you through this WOD faster.
  • Score is time to completion

*Scale accordingly if any exercise cannot be performed RX


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