Wednesday 4.15.20
Warm-up Prep (10-15 Minutes)
2 Rounds
500m Row
10 PVC Passthroughs
10 Kettlebell Push Presses
1 Min Lat foam Roll
10 Goblet Squats
Strength - Back Squat
EMOM
10 x 4 reps
70-75% of 1 RM
WOD (Workout of the Day)
"OZ"
9 Minute AMRAP
12 Calorie Bike
1 Macho Man 135/95
1 Macho Man = 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Incorporated Energy Systems in WOD: Oxidative, Phosphagen
Stimulus:
- Our goal for this workout is to target 3-7 Rounds
- This is a fast mover, on the bike 75% is ideal to save enough in the tank to rep out those Macho Man's unbroken and get back on that bike.
- Score is total number of rounds
*Scale accordingly if any exercise cannot be performed RX