Wednesday 2.5.20
Warm-up Prep (10-15 Minutes)
3 Rounds
10 Pushups
10 Empty Bar Front Squats
10 Empty Bar Push Presses
1 Minute Row
Strength - Overhead Squat
6x2
80,82,84,87,90,92% of 1 Rep Max
*Rest between Sets as needed
Pre-WOD Mobility
1 Min Lower Back Foam Roll
1 Min T-Spine Stretch
1 Min Pigeon Pose
1 Min Banded Shoulder Stretch
Post WOD Mobility
1 Min Quad Roll
1 Min. Mini Banded leg Hip Thruster
1 Min. Forearm Floor Stretch (Palms down front, back, side, Palms Up - Front, back, side)
1 Min. Upper Back Foam Roll
WOD (Workout of the Day)
WOD "Lift Off"
7 Minute AMRAP
7 Squat Snatches 135/95 (From the ground)
7 Deadlifts 135/95
7 Wallballs 20/14
Incorporated Energy Systems in WOD: Phosphagen
Stimulus:
- We are targeting to get 4-6 Rounds in this WOD
- This is a sprint, go hard and get in a fast rhythm you can maintain
- This is a squat snatch workout, this will be the hardest part of this workout, breakup as needed
- Deadlifts and Wallballs should be completed unbroken
- Since this is a sprint, you want to move fast through each exercise, so pick a weight you can do unbroken fresh in the squat snatches and unbroken for the other two modules.
- Score is Rounds plus Reps
*Scale accordingly if any exercise cannot be performed RX
Scaled Options - Lowered weight
Post WOD Cool Down
500m Row
30 Med Ball Overhead Squats