Wednesday 6.3.20
Warm-up Prep (10-15 Minutes)
2 Rounds
200m Run
10 BB Good Mornings
10 Box Jumps
5 Walk-Outs
5 KB Rows each Side
Strength/Skill - Power Cleans
EMOM 1:30 x 6 Rounds
3 Reps
80% of 1 RM
WOD (Workout of the Day)
Hero WOD
"The Chief"
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Rest 1 Minute
Incorporated Energy Systems in WOD: Phosphagen, Glycolytic
Stimulus:
- Our goal for this workout is to target 4-7 rounds per AMRAP
- This is a spicy one, go hard, the weight is light and if you're a body weight Ninja this one is definitely your WOD. Everything unbroken, this is an all out effort.
- Score is rounds plus reps
*Scale accordingly if any exercise cannot be performed RX