Wednesday 4.29.20
Warm-up Prep (10-15 Minutes)
3 Rounds
50 Single Unders
10 Goblet Squats with Kettlebell
10 Overhead Squats with PVC Pipe
10 Push Presses with empty barbell
10 Hip Thrusters with Mini band around knees and ankles
Strength/Skill - Front Squat/Back Squat
EMOM 1x10
3 Front Squats 1-5 Rounds
3 Back Squats 6-10 Rounds
50-55% of 1 RM
Count of 3 down, then explosive on way up
WOD (Workout of the Day)
"Speedball"
7 Min AMRAP
50 Double Unders
7 Thrusters 95/65
Incorporated Energy Systems in WOD: Oxidative, Phosphagen
Stimulus:
- Our goal for this workout is to target 4-7 Rounds
- This is a sprint, it will tax both of your A systems, the weight is light and the reps are low. Go full speed, unbroken on both or close to.
- Score is total rounds plus reps
*Scale accordingly if any exercise cannot be performed RX