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Wednesday 7.29.20

Warm-up Prep (10-15 Minutes)

2 Rounds

15 Air Squats

10 PVC Pass-throughs

10 Medball Cleans

10 Push-Ups

50 Du's 

 

Strength/Skill - Abs

EMOM 1:30x6

7 T2B

10 Sit-Ups

:30 Plank

 

WOD (Workout of the Day) 

"Delta Force"

12 Min AMRAP

9 Burpee Pull-Ups

12 DB or KB Snatches 50/35

15 Wallballs

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

Stimulus:  

  • Our goal for this workout is to target 3-8 Rounds
  • Light weight for the most part, come out at a medium pace and gauge your breath, go harder or take some off the peddle as need be.  Go unbroken on all and just keep moving.
  • Score is Round plus reps

*Scale accordingly if any exercise cannot be performed RX

Back to Incorporating all 3 Energy Systems (Phosphagen, Glycolytic and Oxidative) in your training on a weekly basis is consequential in developing a well-conditioned engine. Whole-body conditioning increases endurance and muscle strength.

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