Wednesday 2.27.20
Warm-up Prep (10-15 Minutes)
3 Rounds
10 Calorie Bike or Row (increase intensity each round)
10 1 Legged Romanian Deadlifts each side with Kettlebell
10 Overhead Kettlebell walking Lunge each side
Samson Stretch :30 each side
Knight to hamstring stretch :30 each side
Strength - Strict Press
EMOM 2
5x2 at 40-50% of your 1 Rep Max
On each up rep a 5 second count up with a 1 second pause at the halfway point
On the negative same 5 second count up with a 1 second pause at the halfway point.
Count on up and negative should be: 2, 1 Pause, 2 to finish
WOD (Workout of the Day)
"Rollercoaster"
Fight Gone Bad Style
3 Rounds - 1 Minute each station
Calorie Row
Deadlift 185/135
Calorie Bike
Push Press 135/95
2 Minute Rest
Incorporated Energy Systems in WOD: Oxidative, Phosphagen
Stimulus:
- Our goal for this workout is to target 60-80 reps per round
- For this demanding WOD, you want to be able to continuously do work for each exercise with little rest, pick a weight you can do 8-10 unbroken reps, a high medium pace on the machines will get you the calories you want, but not tax you too much for the weightlifting portion where you can get a good amount of the reps, targeting between 40-60 reps. You should have a good idea on your rhythm after the first round, go hard, it's only 4 minutes of work, ha!
- Score is total reps at the end of 3 rounds
*Scale accordingly if any exercise cannot be performed RX
Scaled Options - Lowered weight