Wednesday 3.25.20
Warm-up Prep (10-15 Minutes)
2 Rounds
10 Scap Pull-ups
1 Minute Barbell Grip Smash each arm
1 Minute Forearm Stretch (fingers facing body and away from body)
20 High Knees
20 Butt Kickers
1 Minute Pec Stretch against rig (arm in L Position for each side)
10 Hip Thrusters
Strength - Front Squat
EMOM 2 x 10 Rounds, Rep Scheme - 10,8,6,4,2,1,1,1,1,1
70, 75, 80, 85, 90, 94, 96, 98, 100, 102% of 1 Rep Max
WOD (Workout of the Day)
"Locked Up"
12 Minute AMRAP
400m Run
12 Chest to Bar
12 Toes to Bar
Incorporated Energy Systems in WOD: Oxidative, Glycolytic
Stimulus:
- Our goal for this workout is to target 3-5 Rounds
- This will be a grippy workout, the run will tax your breath on the bar work, if need be break up the chest to bars and toes to bar in sets of 2 and keep moving consistently the entire 12 minutes.
- Score is rounds plus reps
*Scale accordingly if any exercise cannot be performed RX
Scaled Options - Banded Chest to bar, pull-ups, banded pull-ups, jumping pull-ups, high knees