Wednesday 4.8.20
Warm-up Prep (10-15 Minutes)
2 Rounds
10 PVC Pass throughs
10 PVC OH Squats
1 Min Banded Shoulder Stretch
1 Min Plank Hold
10 Ring Rows
1 Minute Couch Stretch each leg
Strength - Hang Power Snatches
EMOM 2
7, 5, 3, 2, 1,1,1,1
Build to a heavy single
Challenge yourself on the higher rep rounds
WOD (Workout of the Day)
"Zeus"
Fight Gone Bad
3 Rounds
1 Min Pull-Ups
1 Min Sit-Ups
1 Min Push Jerks 115/85
1 Min Double Unders
Rest 1 Minute
Incorporated Energy Systems in WOD: Glycolytic, Phosphagen, Oxidative
Stimulus:
- Our goal for this workout is to target 250-500 Reps
- Your first round should establish a baseline estimate for your next two rounds, 80-85% max effort in your first round, this will give you an idea on what you are capable of for the second round and then push it to the limit on your last round. It's a short FGB, make the most of it.
- Score is total number of reps
*Scale accordingly if any exercise cannot be performed RX
Scaled Options - Banded or jumping Pull-ups, Lighter weight, singles x3