Wednesday 5.6.20
Warm-up Prep (10-15 Minutes)
3 Rounds
1 Min Bike
15 Hollow Rocks
5 Strict KB Presses Each side
10 KB Swings
Strength - Power Clean
EMOM 1:30 x 6 Rounds
4 Power Cleans
75% of 1 Rep Max
WOD (Workout of the Day)
"Flying Monkey"
3 x 5 Min. AMRAP
15 Cal Bike
7 Sandbag Ground to Over Shoulder Drops 75/50
9 Knees to Elbows
Rest 3 Minutes
Incorporated Energy Systems in WOD: Oxidative, Phosphagen, Glycolytic
Stimulus:
- Our goal for this workout is to target 3-5 Rounds per AMRAP
- These are 3 sprinty AMRAP's with a good rest in between. Go hard and make the most out of the 5 minutes. The weight is light, keep moving through the sandbags and get those K2E done unbroken. The bike should be done at close to 90% effort.
- Score is lowest total of reps in a round
*Scale accordingly if any exercise cannot be performed RX