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Tuesday 8.11.20

Mobility Prep (10-15 Minutes)

3 Rounds

:30 Banded Rig Lat Stretch each side

20 Up and Back mini Band Ice Skaters

20 Crouch Position mini band side walks

10 Banded Hamstring leg stretches each leg

10 Banded Good Morning's

 

Strength/Skill - Gymnastics

EMOM 2x6

 

5 Weight Vest Pull-Ups

5 Weight Vest Chest to Bar

5 Weight Vest Toes to Bar

20lb. Vest

 

WOD (Workout of the Day) 

Hero WOD

"Donny"

21-15-9-9-15-21

Deadlifts 225/155

Burpees

 

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

Stimulus:  

  • Our goal for this workout is to target 8-15 Minutes
  • Score is time to completion

*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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