crossfit, hang power clean, ring muscle-ups, tabata, thrusters, toes to bar, training, wod -

Wednesday 2.19.20

Warm-up Prep (10-15 Minutes)

3 Rounds

:30 Hollow Hold

10 Scap Pull-ups

1 Minute Couch Stretch each side

1 Min. Quad Foam Roll

Mini Band Shoulder Exercises 10 each

     - palms up, palms down, palms facing each other

     - Arms straight out in front, arms overhead (keep elbows from bowing out) 

100' Overhead Light KB Walk

  

Strength - Front Squat

EMOM 2

1. 70% 1 Rep Max - 4 Reps

2. 80% - 2 Reps

3. 75% - 4 Reps

4. 85% - 2 Reps

5. 80% - 4 Reps

6. 90% - 2 Reps

 

WOD (Workout of the Day) 

"Speed Ball"  

Tabata:  8 Rounds :20/:10

Ring Muscle Ups

Hang Power Clean 95/65

Toes to Bar

Thrusters 95/65

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

Stimulus:  

  • Our goal for this workout is to get between 120 -180 Reps
  • Since this is a Tabata workout with :20 of work with :10 of rest, go hard, get into a rhythm of reps you can maintain throughout each exercise and don't go big on your first set, it will deplete you as you go through the other 7
  • Score is total number of reps completed

*Scale accordingly if any exercise cannot be performed RX

Scaled Options -  Jumping Pull-ups/banded ring muscle ups, Lowered Weights, High Knees,  

Post WOD Cool Down:

50 Cal Bike

2 Minute Plank Hold

20 Kettlebell Strict Press (10 each side)


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