Tuesday 7.7.20
Warm-up Prep (10-15 Minutes)
3 Rounds
1 Minute back roll
:30 lat roll
10 Kettlebell Swings
10 Goblet Squats
5 KB Push Presses
Strength/Skill - Ab Tabata
3 Tabata's
Hollow Rocks
Russian Twists 35/25lb. plate
Plank Holds
WOD (Workout of the Day)
Hero WOD
"Tommy Mac"
2 Rounds For Time
12 Burpees
12 Thrusters (115/75 lb)
12 Burpees
12 Power Snatches (115/75 lb)
12 Burpees
12 Push Jerks (115/75 lb)
12 Burpees
12 Hang Squat Cleans (115/75 lb)
12 Burpees
12 Overhead Squats (115/75 lb)
Incorporated Energy Systems in WOD: Glycolytic, Phosphagen
Stimulus:
- Our goal for this workout is to target 20-30 Minutes
- This is a grinder that will keep beating you up with the burpees, don't go overly fast on the burpees in order to complete the bar work in 1-2 sets. Keep a consistent pace and don't come out of the gates blasting.
- Score is time to completion
*Scale accordingly if any exercise cannot be performed RX