Wednesday 3.18.20
Warm-up Prep (10-15 Minutes)
2 Rounds
20 Hollow Rocks
50 Single Unders
10 Overhead KB Squats each arm
10 KB Deadlifts each Arm
10 Supermans
Strength - Power Snatch
Build to a heavy 5 Rep Max Power Snatch
WOD (Workout of the Day)
"Slingshot'"
EMOM 3 x 5 Rounds
30 Double Unders
15 Toes to Bar
12 Alternating Kettlebell Snatches
Incorporated Energy Systems in WOD: Oxidative, Glycolytic, Phosphagen
Stimulus:
- Our goal for this workout is to target 1:15-2:00
- You have a decent rest between each round, go hard and fast and all out for each round. It will get harder for each round consecutively, especially for rounds 3-5. Go unbroken in all, this is a sprint.
- Score is slowest round time
*Scale accordingly if any exercise cannot be performed RX
Scaled Options - Single unders x 3, high knees, lowered weight