Wednesday 8.12.20
Mobility Prep (10-15 Minutes)
10 Spiderman's
10 Samson Stretches
10 Squat Jumps
Bar Hang
10 Banded Hip Thrusters
10 Quad to hamstring toe touches
10 PVC Passthroughs
10 PVC OH Squats
Strength/Skill - Front Squat
EMOM 2x6
7-6-5-3-2-1
Build to a heavy 1 RM
WOD (Workout of the Day)
"Enter the Sandman"
5 Rounds
12 KB Hang Clean and Jerks 53/35
12 Sandbag Deadlifts 75/50
12 Box Jump Overs 30/24
200m Sandbag Run 75/50
Rest 1 Minute
Incorporated Energy Systems in WOD: Phosphagen, Glycolytic
Stimulus:
- Our goal for this workout is to target 18-30 Minutes
- Score is time to completion
*Scale accordingly if any exercise cannot be performed RX