Wednesday 180131

I. General Warm-up

2 RNFT:

10 Squatting Thoracic Rotations/side

3 Thoracic Rotations/side

10yd.  Bear Crawl

 

II. Workout Of The Day

Rx

60-50-40-30-20-10

Calorie Row

30-25-20-15-10-5

Wallball Shot @20/14

 

Scale 1

60-50-40-30-20-10

Calorie Row

30-25-20-15-10-5

Wallball Shot @16/10

 

Scale 2

45-35-25-15-10-5

Calorie Row

30-25-20-15-10-5

Wallball Shot @10/6

 

*30 minute time cap

 

PERCEIVED INTENSITY - 7/10

 

INTENDED STIMULUS

Long aerobic workout with the challenge of relatively high-volume Wallballs. Take a consistent pace from the beginning and try to increase intensity each round as the reps decrease. A lofty goal for competitive athletes would be to set yourself up to stay unbroken on the WBS. Fundamental athletes lower the Row Calories to allow for consistency. There is a 30 minute time cap but most should have no problem with this.

 

III. Accessory, Recovery, Community

1.     Couch stretch 2:00-3:00/side

2.     KB Hip Flexor mash

 

 

IV. Supplemental Work

Wednesday: Strength

A.             Bench Press- warm-up then 3x5 @ moderate weight

B.             SA DB Row- 3x 8-10/arm

C.             Band Pull-apart 3x 20-30

Crossfit Enhance